Todays WOD

Strict Deficit HSPU
4 x max reps
Men use 25kg plates
Women use 15kg plates

Wall Climb
3 x 60 seconds for max reps

3 x 60 seconds for max reps

(Super set your Wall Climbs & V-ups)
Metcon (Time)
For time:
50 Double Unders
30 Dumbbell Squats (22.5/15kg)
15 Strict Pull-ups
50 Double Unders
20 Dumbbell Squats (22.5/15kg)
10 Strict Pull-ups
50 Double Unders
10 Dumbbell Squats (22.5/15kg)
5 Strict Pull-ups

Time cap: 15 minutes
Stretch chest & shoulders in band


AMRAP 5 minutes @ comfortable pace
5 Pull-ups
10 Push-ups
15 Squats
- 2 part session starting with gymnastic strength work
- Scale the HSPU so that you can get a minimum of 5 reps per set
- Sub Wall Climb for Seal Walks on the astro turf
- Part B is a met con with strict pull-ups
- We don't often use strict pull-ups in met cons because they generally reduce intensity, but correct scaling will help you to still get a good workout
- Scale the reps or the movement to keep you moving today
- Dumbbells can be racked on the shoulders with a relaxed grip if your prefer, just make sure they are controlled back to the floor
- Time cap: 15 minutes
Double Unders - reduce reps to 40/30/20 reps, single unders
DB Squats - reduce DB weight, use depth marker
Strict Pull-up - reduce reps to 9, 7, 5, strict band pull-up, ring row

CrossFit Journal: The Performance-Based Lifestyle Resource




$ 75

one time

Select Plan
  • First time Crossfitters
  • Two Introductory Classes
  • One FREE Week Unlimited Classes

All Access

$ 240

per month

Select Plan
  • Unlimited CrossFit
  • Unlimited Open Gym


$ 199

per month

Select Plan
  • Unlimited CrossFit

Open Gym

$ 120

per month

Select Plan
  • Unlimited Open Gym




Here at CrossFit KOVA our ultimate goal is to offer an outstanding and professional service for our members to come and fulfill their own personal health and fitness goals. In conjunction with the service we aim to provide a positive space that you don’t want to leave. We are fundamentally a CrossFit facility promoting constantly varied, functional movement, performed at high intensity, however we have a very open mind. We encourage and value all aspects of fitness, in an attempt to accommodate each and every individual to the best of our ability. Modifications, scaling, and additional work will be provided.


27 Entirely guided CrossFit Classes per week
A variety of unique and friendly coaches
Fully equipped with custom, Australian made AlphaFit equipment