Author: Jim King

Partner WOD AMRAP in 20 mins:   10 Power Cleans (50/35kg) (^70/50kg) 10 Burpee Box Jumps (24/20") 3 Rope Climbs (wear shin protection) 400m Run   - One partner works through the reps while the other partner runs the 400, then swap.   - sub 5 Ring Rows + 5 Situps per Rope Climb ...

- 6 rnds - 2 minutes per round - 2 minute rest between rounds - each round alternate between Barbell (45/30kg) and Dumbbell (20/15kg) Thrusters Rnds 1 and 5 15 Barbell Thrusters 15 Chest-to-Bar Pull-Ups AMRAP Double Unders Rnds 2 and 6 15 DB Thrusters 15 Chest-to-Bar Pull-Ups AMRAP Situps Rnds 3 and 4 -...

7am Weightlifting 9:15am CrossFit Kids 6, 7, 8am CrossFit and Open 18.4   WOD   “The Bear” Complex   – 5 rounds to find max load – Each round consists of 7 cycles of the following: Power Clean Front Squat Push Press Back Squat Push Press from behind the neck   – The bar cannot rest on the ground at any...

A) Deadlift 12 mins to work up to heavy 5's   Then   B) 5 rounds, not for time: 10 Front Rack Lunges 10 Deadball G2S   or   C) AMRAP in 10 mins: 3 DL (125/90kg) 6 Wall Ball (9/6kg) 9 Pushups 6 Wall Ball 3 Burpees OTP   (Scale DL to 80% of heavy 5) ...

David Chan farewell WOD Dave has been with us for over seven years and is moving to Bribie Island to begin his physio career. One of the friendliest guys you'll ever meet Dave will be missed around the box and noticed whenever he returns on occasion...

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