Workout of the Day

With a 10 minute time cap for each, complete each workout separately for time: A) Masters Qualifier 16.1 21-15-9 Calories on the Rower Thrusters (43/30kg) B) 21-15-9 Kettlebell Swings (24/16kg) Box Jumps (30/24") C) Power "Elizabeth" 21-15-9 Power Cleans (62.5/45kg) Ring Dips ...

For the Anzac Day public holiday on Monday we will be running a single session at 8am. The workout will be the hero WOD "Baird". 6am, 8am CrossFit A) "Jack" AMRAP in 20 mins: 10 Push Presses (52.5/35kg) 10 Kettlebell Swings (24/16kg) 10 Box Jumps (24") or B) AMRAP in 20 mins: 5 Shoulder to Overhead (80/55kg) 5...

For the Anzac Day public holiday on Monday we will be running a single session at 8am. The workout will be the hero WOD "Baird". Friday WOD A) AMRAP in 20 minutes 100 Double Unders Then 3 x 5 Pull-Ups 10 Pushups 15 Squats or B) AMRAP in 20 minutes 100 Double Unders Then 2 x 5 HSPU 10 Pistols 15...

A) For time 500m Row B) E2M for 5 rounds 4 Bench Presses @ 85 - 90% C) EMOM for 10 mins 5 Ring Rows - Treat this element as a genuine strength session. Full range of motion - arms fully extended at the bottom of the rep, rings touching the pecs at the...

For time: 5 x 7 Hang Power Snatches + OH Lunge*(40/30kg) 14 Situps 21 SDHP* (40/30kg) + 2km Run - *no dumping - 15 minute time cap for the first five rounds, then you must go for the run - 30 minute time cap to complete the workout so if you get back from the run...

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