Author: Jim King

Main WOD Split Jerk 3-3-3-3-3 Between sets row 5 x 1 minute max efforts for distance Intro WOD Rowing time trials - 2 x 500m, 2 x 100m Then 3 rounds for time of: 20 Back Extension 20 Situps 100 skips httpv://www.youtube.com/watch?v=OD2JFfavmCU&feature=player_detailpage ...

For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 32/24kg 30 Sit-ups 20 Hang squat cleans, 15/10kg dumbells 25 Back extensions 30 Wall ball shots, 10/6kg 3 Rope climb ascents Thanks to CFHQ for the workout (Sept 8, 2011) httpv://www.youtube.com/watch?v=11KNDdPSl64&feature=player_detailpage...

As of Monday, September 12, all midday classes will change to 9:30am. Snatch Grip Deadlift Find your 5 Rep Max Strict touch-n-go. Must maintain hook grip throughout the set. Finisher: 5 rounds for time: 5 Snatch Grip Deadlift @ 80% of 5 RM 5 Burpee Toes to Bar 5 Handstand Shrugs httpv://www.youtube.com/watch?v=1-efrso7nbI&feature=player_detailpage Shrughs?      ...

As of Monday, September 12, all midday classes will change to 9:30am. CrossFit Broadbeach's Damian Leeding Challenge WOD 2 10 minute AMRAP 20 Kettlebell Swings 24/16kg 80m Kettlebell Carry 24/16kg 15 Hand Release Pushups (touch the KB each rep) Each rep is worth 1 point, the carry is not worth any points. (Top...

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