30 Jun Tuesday, 01/07/14
For time 5 rounds of: 7 Strict Pull-Ups (^Muscle-Ups) 14 Box Jumps (30/24") 21 Alternating KB Power Cleans (1 x 24/16kg) + 2km Run ...
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June 2014
29 Jun Monday, 30/06/14
A) Every 90 seconds for 5 rounds: 5 Power Cleans @ 70% + 1 Rope Climb or 10 second Hang B) War on the Western Front 2 WOD #3 AMRAP in 10 minutes: 50 Double Unders 40 Wall Ball (9/6kg) 30 KB Swings (24/16kg) 20 Toes-to-Bar 10 Front Rack Lunges (60/40kg) [caption id="attachment_6758" align="aligncenter" width="427"] Jen G[/caption]...
29 Jun Sunday, 30/06/14 – Rest Day
httpv://www.youtube.com/watch?v=VvxOpL-refQ...
27 Jun Saturday, 28/06/14
Due to Sandy's absence and the competition at CrossFit Western Front in Ipswich where a number of our coaches and members will be competing both the MOBILITY and SKILLS sessions have been cancelled for today. WOD 6.30, 7.30, 8.30am A) "Coe" 10 rounds for time: 10 Thrusters (45/30kg) 10 Ring Pushups or B) 10 rounds...
26 Jun Friday, 27/06/14
Partner WODs A) For time: 5km Row In pairs complete the row by swapping after completing no less than 500m and no more than 750m each time. B) For time: 50 Toes-to-Bar 50 Power Cleans (50/30kg) (^70/45kg) 5 reps each until complete. You may start on different exercises but must do half of the...
25 Jun Thursday, 26/06/14
A) Deadlift 5-5-5 @ 85 % of 1RM B) For time: 40 HR Pushups 40 SDHP (40/30kg) Gotta have your game face on to lift heavy stuff. Take a lesson or two from Bill and bring yours with you today. httpv://www.youtube.com/watch?v=FgiGNyx8N7w...
24 Jun Wednesday, 25/06/14
HOODIES are in! If you have ordered one bring in your $65 and collect it from one of the staff. There are a couple of extras so if you didn't put an order in there might be one to fit you if you're keen. 3 rounds...
23 Jun Tuesday, 24/06/14
A) 800m Row 50 Situps B) Back Squat 8 x 4 x 80% of 1RM Rest 2.5 minutes between sets. [caption id="attachment_6706" align="aligncenter" width="427"] Tracey M, Kellie K[/caption]...
22 Jun Monday, 23/06/14
Mo-Billity 6.15pm WOD For those that missed this on Saturday: A) Power Clean + 5 Push Jerks 20 minutes to work up to a heavy 5 B) “Macho Man Test” Infinite OTM 3 Power Cleans (85/62.5kg) 3 Front Squats (85/62.5kg) 3 Push Jerks (85/62.5kg) For those that have done it: C) Find your 1RM for the following complex: Deadlift + Hang...
21 Jun Sunday, 22/06/14 – Rest Day
Post Team WOD antics ...