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    Workout of the Day

    23 Nov

    Posted at 17:00h in Workout of the Day by
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    - The social event will kick off at 3pm, kids welcome. Presentations at 6pm. BYO. We will have the bbq fired up if you want to bring in anything that needs cooking.   A) Alt EMOM for 20 mins:   5 Power Snatches   10 Squats (^Pistols) or 10 Situps (^Toes-to-Bar)     or     C) "Mary" AMRAP in 20 minutes: 5...

    22 Nov

    Posted at 17:00h in Workout of the Day by
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    For time: 100 Double Unders 800m Run 60/50 Cal Row 40 Pushups 20 LH KB Snatches (24/16kg) 20 RH KB Snatches (24/16kg) 10 Bar Muscle-Ups   - if you finish sub 15 minutes + 400m Farmer Carry (24/16kg)   - if you finish sub 18 minutes +200m Farmer Carry (24/16kg)   - if you finish sub 20 minutes...

    19 Nov

    Posted at 17:00h in Workout of the Day by
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    There are two options today. Parts A and B are completed as one of the options and Part C is completed as the other option.    A) Deadlift   8-8-6-6-4-4-4-4-4   and   B) For time: 800m Row 40 Toes-to-Bar 20 Burpees   or   C) ACC OQ 18.2 and 2A With a 20 minute running clock:   18.2 For time: 30-20-10 DB Deadlifts (35/22.5kg) Burpee Boxovers...

    16 Nov

    Posted at 17:00h in Workout of the Day by
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    Partner or solo   0 - 10:00 A) "Annie" For time: 50-40-30-20-10 Double Unders Situps   then   10:00 - 22:00 B) Dumbbell "Rahoi" AMRAP in 12 mins: 12 Box Jumps (24/16kg) 6 DB Thrusters (2 x 20/15kg) 6 DB Facing Burpees   Patrner WOD - share "Annie" reps 50/50 - alternate movements for "Rahoi"   In-house championships kids workout - Sam T urging Cliff to bring it! ...

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