Workout of the Day

17 Jul Sunday, 17/07/16 – Rest Day

https://www.youtube.com/watch?v=zK8baring7k...

15 Jul Saturday, 16/07/16

- Anyone wanting to do "Triple 3" to celebrate Aaron Woods' special moment in Origin 3 you can start it any time before 10:00am, with priority on the rowers given to the class in progress. 6:00, 8:00am CrossFit (Choice of A or B) A) "ClaudiAnnie" 5 rounds for time: 400m Run 20 KB...

14 Jul Friday, 15/07/16

A) For time: 1000m Row - compare to 08/07/16 B) Sled Haul - max load in 20 seconds C) For time: 20 Deadball G2S D) Prowler - teams of 3 - 5 minute test ...

13 Jul Thursday, 14/07/16

“The Chief” AMRAP in 3 minutes: 3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats – Rest 1 minute between cycles – Repeat for 5 cycles – Score = Total rounds completed + extras – Compare to 14/05/15 https://www.youtube.com/watch?v=rNChOX9HJlw...

12 Jul Wednesday, 13/07/16

CFT 2 A) Clean 1RM B) Overhead Squat 1RM C) Bench Press 1RM https://www.youtube.com/watch?v=pcdwynN7F4E...

11 Jul Tuesday, 12/07/16

A) Deadlift 7-7-7-5-5-5-3-3-3 B) AMRAP in 10 minutes: 1 Deadlift (@80% of heavy 3) 4 Box Jumpovers (24/20") 1 Deadlift 4 Toes-to-Bar - no dumping the bar on the deadlifts ...

10 Jul Monday, 11/07/16

A) High Hang Snatch 3 - 3 B) "Nancy" 5 rounds for time: 400m Run 15 Overhead Squats (45/30kg) ...

09 Jul Sunday, 10/07/16 – Rest day

08 Jul Saturday, 09/07/16

6:00, 8:00am CrossFit A) Deadlift 3 RM B) AMRAP in 10 minutes @ 42.5/30kg: 10 Hang Power Snatches 10 Overhead Squats 10 Power Cleans 10 Thrusters 10 SDHP 7:00am Barbell Free CrossFit "White" 5 rounds for time: 3 Rope Climbs (wear long socks) 10 Toes-to-Bar 21 Overhead Walking Lunges (20/15kg) 400m Run 7:00am Weightlifting https://www.youtube.com/watch?v=UlXUeg-9ddo...

07 Jul Friday, 08/07/16

A) For time: 1000m Row B) REMOM for 20 mins: 15 Burpees 15 KB Swings (24/16kg) 50 Double Unders 40m Pinch Grip Farmer Carry ...