Daily WOD

A) Power Clean + Push Jerk 10-8-6-4-2-2-2 B) Open 13.4 AMRAP in 7 minutes: 3,3 / 6,6 / 9,9 etc G2OH (62.5/45kg) Toes-to-Bar ...

7am Weightlifting with Krusher 9.15am CrossFit Kids 6, 7, 8am CrossFit A) Running "DT" 5rft: 400m Run 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans 6 Push Jerks or B) "Open 14.5" For time: 21-18-15-12-9-6-3 Thrusters (43/30kg) Bar-Facing Burpees Thanks Alex and his team from E and A Sinitsky Painting Solutions for freshening up the gym with some much needed brightness and colour,...

All the best to Amanda competing in the Qld Masters League throwdown at Wiser 1 on the weekend. 4 x 4 min AMRAPs - 1 minute rest between rounds Rnd 1 and 3 3 Power Snatches (55/40kg) 6 Pull-Ups Rnd 2 and 4 3 Burpee Box Jumps (24/20") 6 SDHP (55/40kg) ...

A) Bench Press 5RM   B) AMRAP in 6 mins: 20 D-U 5 Ring Dips or HSPU   C) AMRAP in 6 mins: 15 DB G2OH 10 Cal Row ...

2 rft: 600m Run 30 Pull-Ups 30 S2O (45/30kg) (^62.5/45kg) 60 Double Unders 30 Ring Dips 30 Power Cleans (45/30kg) (^62.5/45kg) ...

7am Weightlifting with Krusher 9.15am CrossFit Kids 6, 7, 8am CrossFit   A) Open 13.2 AMRAP in 10 mins: 5 S2OH (52.5/35kg) 10 DL (52.5/35kg) 15 Box Jumps (24/20")   B) Push Press 10RM ...

- Paige is away on holidays but there is some oly lifting on the board to work through.   For time:   800m Run 70 Situps 60 Wall Ball (9/6kg) 50 DB Snatches (20/15kg) 40 Pull-Ups 30 Goblet Lunges (20/15kg) 20 Med Ball Cleans 10 Muscle-Ups ...

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