16 Oct Tuesday, 17/10/17
2 rounds for time: 40 Box Jumps (24/20") 30 Pull-Ups 20 Shoulder to Overhead (62.5/45kg) 400m Run 30 Pushups 20 Power Cleans (62.5/45kg) ...
2 rounds for time: 40 Box Jumps (24/20") 30 Pull-Ups 20 Shoulder to Overhead (62.5/45kg) 400m Run 30 Pushups 20 Power Cleans (62.5/45kg) ...
A) Back Squat 7-7-5-5-3-3-3-3-3 B) AMRAP in 7 minutes: 10 Ring Dips 10 Weighted Step-ups (15/10kg plate. 24/20") 10 Hollow Rocks 30 Double Unders ...
7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit A) AMRAP in 25 minutes: 600m Run 20 Alt DB Snatches (20/15kg) 3 Rope Climbs or B) "Tiff" With a 25 minute cap: 2400m Run then AMRAP 11 Chest-to Bar Pull-Ups 7 Hang Cleans (70/50kg) 7 Push Presses (70/50kg) ...
All the best to Rod and the Queensland Masters League team defending the title on the Gold Coast. A) Partner WOD Synchro AMRAP in 10 minutes: 3,3 / 6,6 / 9,9 etc Burpee Box Jumpovers (24/20") Deadlifts (102/70kg) B) 5 x 10 DB Thrusters ...
A) Overhead Squat or Snatch Balance 6-6-4-4-2-2-2-2 B) Snatch - 15 minutes ...
"Emily" 10 rounds for time: 30 Double Unders 15 Pull-Ups 30 Squats 100m Sprint - rest 2 minutes ...
A) E2M 3 rounds: 20/15 Cal Row ME DB Bench Press B) 6 minutes to build to a heavy Clean and Jerk double C) E2M 3 rounds: 20 KB Swings (24/20kg) ME Burpees (6") D) EMOM for 6 minutes: 2 Clean and Jerks ...
E3M for 7 rounds: 5 Front Squats 50 Double Unders 5 HSPU ...
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