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At CrossFit Marrickville, we incorporate HIIT sessions into some of our workouts allowing you to see the benefits of this style of training. We have specific classes ‘Sunday’s Vigour’ sessions that adopt these principles.

CrossFit Open 2024 24.1 24.2 24.3 Highlights

All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes ♀ 65, 95 lb (29, 43 kg) ♂ 95, 135 lb (43, 61 kg)

For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell *Time cap: 15 minutes ♀ 3...

Wednesday at 7pm….Gymnastics Classes 🤸‍♀️🤸‍♀️🤸‍♀️ Programmed by the incredible Harriet Roberts. This new block will be geared towards developing strict handstand push-up strength, with a background of straight arm pulling strength, getting you ready for the next cycle which is bar muscle ups. 💪🤸‍♀️💪 Get ready to take your gymnastics to the next level THESE SESSIONS ARE FREE FOR ALL MEMBERS

Upgrading Gym Flooring

Programming for July, 2023 - Week 4

Programming for July, 2023 - Week 3

Programming for July, 2023 - Week 2

Double Trouble #8 Highlights

Double Trouble # 8 WOD 3 - Level 1

Double Trouble # 8 WOD 3 - Level 2

Double Trouble # 8 WOD 2

Double Trouble # 8 WOD 1

Harriet Roberts

Single Arm Dumbbell Row

Single Arm Dumbbell Front Rack Carry

Single Arm Kettlebell Overhead Carry

Single Leg Kettlebell RDL

Single-Arm Kettlebell Sit-Ups

Dumbbell Box Step-Ups

No Push-Up Renegade Rows

Rear Foot Elevated Split Squat

Seated Single Arm Arnold Press

Single Arm Dumbbell Bench Press

Rope Climbs Drills Session - 3

Super Saturday Workout - 15th of October, 2022

Sandbag Over Shoulder Technique

Battle of the Snatches & Jerks 22