Workout of the Day

10 Dec Sunday, 10/12/17 – Rest day.

08 Dec Saturday, 09/12/17

7am Weightlifting 9.15am CrossFit Kids (last session for the year) 6, 7, 8am CrossFit For time: 10 Thrusters (62.5/45kg) 50 Double Unders 8 Thrusters 40 Double Unders 6 Thrusters 30 Double Unders 4 Thrusters 20 Double Unders 2 Thrusters 10 double Unders    ...

07 Dec Friday, 08/12/17

A) AMRAP in 7 minutes: 20 Cal Row 10 Grasshoppers 15 Box Jumps (24/20") B) EMOM x 7 5 Hang Power Snatches C) EMOM x 7 6 to 10 Pull-Ups or 2 to 5 Muscle-Ups ...

06 Dec Thursday, 07/12/17

A) E20S for 5 minutes: 1 Deadlift - there will also be a range of gymnastic options offered for this part of the workout B) Linchpin Test 3 3 rft: 21 Wall Ball (9/6kg) 14 HSPU 7 Deadlifts (142.5/92.5kg) ...

05 Dec Wednesday, 06/12/17

A) AMRAP in 7 minutes: 20 Situps 10 DB Power Cleans (2 x 20/15kg) 30m DB Walking Lunge   B) EMOM x 7   5 Hang Power Cleans   C) For time: 400/300m Row 2 minute Plank 400/300m Row   - 7 minute time cap ...

04 Dec Tuesday, 05/12/17

CFT 2 Bench Press 1RM OHS 1RM Clean 1RM ...

03 Dec Monday, 04/12/17

10 rounds for time: 30 Double Unders 20 Squats 10 Pushups 5 Strict Pull-Ups 100m Run ...

03 Dec Sunday, 03/12/17 – Rest day.

01 Dec Saturday, 02/12/17

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit "WOOD" 5 rft: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (42.5/30KG) 10 Thrusters (42.5/30kg) 1 minute rest ...

30 Nov Friday, 01/12/17

A) With a 15 minute time cap:   40 KB Swings (32/24kg) 30 Double Unders 30 Toes-to-Bar 30 Double Unders 20 Wall Ball (9/6kg) 30 Double Unders 10 Clean and Jerk (80/55kg) 30 Double Unders   AMRAP Muscle-Ups B) Front Squat 7 - 7 - 7 - no racks   ...