Workout of the Day

A) 2 rounds for time: 40m Walking Lunge 800m Run 40 Squats B) Partner WOD (Indian file) For time: 20 Cal Row 20 Sit-ups 20 Med Ball Cleans (9/6kg) 20 Sit-ups 20 Cal Row C) Partner WOD (not for time) 10 Deadball G2S (1 for 1) httpv://www.youtube.com/watch?v=oo2TdTSN1pw&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

A) Deadlift 20 minutes to work up to a heavy triple. No T'n'G, reset for each rep. B) OTM for 10 minutes: 1 Deadlift @90% of triple 5 Pushups (^HSPU) 20 Double Unders [caption id="attachment_6438" align="aligncenter" width="640"] Leeka[/caption]  ...

A) 12 minutes Push Jerk B) 17 minute time cap 5 rounds for time: 8 Shoulder to Overhead (60/40kg) (^70/50kg) 12 Toes-to-Bar 16 Box Jumps (24/20") Thanks to CrossFit Frankston for this workout. [caption id="attachment_6425" align="aligncenter" width="427"] Bec C[/caption]...

2 rounds for time (20 minute cap): 400m Run 21 KB Swings (24/16kg) (^32/24kg) 21 Pull-Ups (^42 reps) 21 Burpees (^42 reps) 21 KB Swings (24/16kg) (^32/24kg) [caption id="attachment_6416" align="aligncenter" width="640"] Monday - hit the ground running[/caption]...

Australian Regionals start today. Will Chad "Unit" Mackay be going back to the games? 2 x 10 minute AMRAPs A) 10 Cal Row 5 Toes-to-Bar 1 Wall Climb B) 10 KB Swings (24/16kg) 5 Weighted Lunges (24/16kg) 1 Turkish Getup (24/16kg) httpv://www.youtube.com/watch?v=IC51uIDRVUU&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

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