Daily WOD

A) EMOM x 15 1 Snatch   B) E5M x 3 400m Row buy in, then AMRAP 10 KB Thrusters (2 x 16/12kg) 20 Pushups 10 KB Gorilla Cleans (2 x 16/12kg) ...

Superset E2M x 5   A) 10 Pendlay Rows 10 Dips   B) 10 Front Rack Lunges 10 Hollow Rocks   C) 10 Push Presses 20 – 60 Double Unders ...

Public holiday (no afternoon classes) 6.40am Legends+ 8am CrossFit 9.20am CrossFit     Solo or Partner WOD     A) “Hollywood”   For time: 2km Run 22 Wall Balls (9/6kg) 22 Muscle-Ups 22 Wall Balls 22 Power Cleans (85/60kg) 22 Wall Balls 2km Run     or     B) “TK” AMRAP in 20 minutes: 8 Strict Pull-Ups 8 Box Jumps (36/30”) 12 KB Swings (32/24kg)   Happy...

A) Power Clean 7-7-5-5-3-3-3-3-3   B) AMRAP   0:00-5:00 5 Dips 5 Toes-to-Bar 10 Wall Balls (9/6kg)   6:00 - 11:00 5 LH KB Snatches (24/16kg) 5 RH KB Snatches (24/16kg) 10 Box Jumps (24/20”) ...

Monday public holiday class times 6.40 – 7.40 Legends+ 8.00 – 9.00 CrossFit 9.20 – 10.20 CrossFit   Friday WOD   “Bulger”   10 rft: 150m Run 7 C2B Pull-Ups 7 Front Squats (62.5/45kg) 7 HSPU ...

A) 500m Row time trial   __________________   B) Bench or Strict Press 7-7-5-5-3-3-3-3-3   or   C) “Open 17.1”   For time (20 minute time cap):   10-20-30-40-50 Alt DB Snatches (22.5/15kg)   + 15 Burpee Box Jumpovers (24/20”) after each round of DB Snatches [vc_gallery type="image_grid" images="24002" img_size="full" column_number="2"...

2 x 10 minute AMRAPs   A) 0 – 10:00 3 Deadlifts (125/85kg) 6 Strict Pull-Ups 12 Wall Balls (9/6kg)   B) 15:00 – 25:00 3 Renegade Rows (2 x 15/10kg) 6 DB Power Cleans (2 x 15/10kg) 12 Calories [vc_gallery type="image_grid" images="23986"...

Peter R (34) and Tim H (26) birthday combo   For time:   Buy in: 34 Burpees   4 x 2 Power Cleans @ bodyweight 7 Bar Muscle-Ups 9 HSPU 94 Double Unders   Cash out: 26’ HS Walk (8m)   Subs: Power Cleans - 6 reps at 40-50% of 1RM   Bar M-U -...

A) REMOM for 15 minutes:   10 – 15 Pushups   10 - 15 KB Swings (24/16kg)   10 Weighted Stepups (24/16kg)   B) For time:   800m Run   then 3 x   80 Double Unders 10 Toes-to-Bar 10 Burpees (6”)   - 15 minute time cap [vc_gallery type="image_grid" images="23964" img_size="full"...

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