Workout of the Day

23 Oct
2

Partner WOD 10 rft: 10 DB Devils Presses (2 x 20/15kg) 20 DB Stepups (1 x 20/15kg. 24/20″) 100m Farmer Carry (2 x 20/15kg) – split sets 50/50 fake rolex sky dweller

22 Oct
2

0:00 – 3:00 3 x 3 Pull-Ups 6 Pushups 9 Squats   3:00 – 6:00 3 x 4 Pull-Ups 8 Pushups 12 Squats   6:00 – 9:00 3 x 5 Pull-Ups 10 Pushups 15 Squats   – until fail – sub Front Squat for Air Squats to work leg strength @ one th ... Continue Reading

21 Oct
2

A) Strict Press 3-3-3-3-3-3-3   then   B) Push Jerk 3 x max reps at heaviest Strict Press weight   or   C) AMRAP in 15 minutes: 15 Push Jerks 15 Box Jumps (24/20″) 15 Calories   There’ll be plenty of photos to come but ... Continue Reading

19 Oct
1

We have three teams competing at the Allstars Alliance Qld Qualifier over the weekend. All the best to our two masters teams in the morning heats – Sold as Scrap and CFK WOD Chippers, and the young gun squad in the afternoon – Closet Eaters. ... Continue Reading

18 Oct
3

A) Power Snatch 3 RM   B) “Isabel” For time: 30 Snatches (62.5/45kg)

17 Oct
3

CrossFit Kids 5pm (no adult class on at this time)   A) For time: 800m Run 50 Pushups (^+5 Rope Climbs)   30 DB Power Snatches (alt. 20/15kg)   800m Run 50 Box Jumps (24/20″) (^+5 Rope Climbs)   30 DB Power Snatches (alt. 20/15kg)   or   B) As ... Continue Reading

16 Oct
2

With a 20 minute time cap:   800m Row   Then AMRAP   5 C2B Pull-Up + Toes-to-Bar (^M-Up) 10 Weighted Lunges (24/16) (^32/24) 10 KB Swings (24/16kg) (^32/24) 50 Double Unders   

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