Workout of the Day

Morning classes only today for the public holiday. Monday's schedule will be the same as today's. Saturday will be the regular class schedule and weightlifting is back on.   7am - Legends + 8am - CrossFit 9.30am - CrossFit   “Dork”   6 rft: 60 Double Unders 30...

Lockdown WOD   A) For time: 30 Russian Twists 15 Dips 30 Box Jumps 15 Dips 30 Deadlifts (sub 60 Back Extensions) 400m Run 30 Pendlay Rows (sub 30 Ring Rows or Bicep Curls) 15 Dips 30 Box Jumps 15 Dips 30 Russian Twists   then   B1) Barbell Complex for max load   1 Power Clean + 1...

*Morning classes: 21-15-9 reps for time:   A) Gorilla Cleans (2 x 16/12kg. L+R = 2) Box Stepups (24/20”. 16/12kg)   B) Dips Deadlifts (80/55kg)   C) Calories Double Unders (63-45-27)   _________________   **Afternoon classes:   Open 21.3   - Heats from 3.45pm ...

A) EMOM x 8   2 Power Cleans   B) Partner WOD   AMRAP in 20 mins:   10 Power Cleans (45/30kg) (^62.5/45kg) 10 Pushups 3 Rope Climbs 400m Row   - One partner works through the reps while the other partner rows the 400, then swap, picking up the reps where your...

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