Fitness & Performance WODs


In the pursuit of helping you achieve your best health & fitness results I’ve decided to change your Daily WOD choices.

Until now you have had the Daily WOD with RX’d (the prescribed weights) with Scaled Options.  This has allowed you to choose what best suits you and works well for most people.

But… I also understand that sometimes it can be challenging to decide what option is best for you.  Is it S1, S2, or S3 or some where in between?

Or is it time for you to try the RX’d option?

We all have different goals and support each and everyone of you to achieve your best results, so giving you the best options to choose from is critical with your ongoing results.

So, moving forward we will be introducing 2 WOD options in each Class. The purpose of this change is to help you select the best way to boost your fitness each time you workout, and helping you achieve your goals the most efficient way possible. Please note that you will have the ability to modify these WODs if needed and your Coaches will continue to guide you with this.

I’m excited to be launching the Fitness & Performance WODs next week….

  1. Fitness WOD – A focus on improving fitness for life & also those of you who are new to training CrossFit.
  2. Performance WOD – A stronger focus on improving athletic performance specifically for CrossFit & for those who are more experienced in strength & conditioning training.


Below is an Example WOD to help explain things further….


Fitness WOD
15 minute AMRAP
5 Sumo Deadlift High Pull 50kg or 35kg
5 Front Squats 50kg or 35kg
30s Hollow Body
200m Run
Performance WOD
1RM Deadlifts
15 minute AMRAP
5 Snatch Balance 50kg or 35kg
5 Overhead Squats 50kg or 35kg
15 Toes to Bar
200m Run


NZ - NellaI welcome any questions at the Gym or give me a call on 0410 331 836 – I always love to hear from you guys.

Keep up your great training!

Cheers Tony

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