Daily WOD

A) Split Jerk (from behind the neck)   1-1-1-1-1-1-1     B) Front Rack Reverse Lunges 10-10-10-10-10     or     C) Alt EMOM for 30 minutes:     3 Strict Pull-Ups 5 Box Jumps 8 Alt DB Snatches     3 Burpees 5 Wall ball 8 Calories ...

A) Clean 1-1-1-1-1   B) AMRAP in 12 minutes: 7 Hang Power Cleans (50/35kg) (^70/50kg) 5 C2B Pull-Ups (^Muscle-Ups) 3 Front Squats (50/35kg) (^70/50kg) ...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   "Hammer"   5 rounds for time: 5 Power Cleans (62.5/45kg) 10 Front Squats 5 Jerks 20 Pull-ups - 90 seconds rest   Jake F. ...

A) 0:00 - 10:00 2 rounds for time: 30 Alt DB Snatches (20/15kg) 30 Calories   B) 10:00 - 20:00 2 rounds for time: 30 Wall Ball (9/6kg) 5 Rope Climbs (wear shin protection)   - sub 6 KB SDHP (32/24kg) for each Rope Climb ...

CrossFit Kids 5pm (no adult class at this time)   A) 3 x 3 Power Snatches + 3 Overhead Squats   @ 75%+ of PS 1RM   - 15 minutes   Then   B) AMRAP in 12 mins:   10 Toes-to-Bar (^UB) 100m Run 10 KB Swings (24/16kg) (^32/24kg) 30 Double Unders (^UB)   or   C) Snatch   ...

– For the Ekka show holiday today (Wednesday) the gym will be open for the following classes only: 6am CrossFit 7am Legends 8am CrossFit 9am CrossFit (no weightlifting)   A) "Roy" 5 rounds for time: 15 Deadlifts (102.5/70kg) 20 Box Jumps (24") 25 Pull-Ups   Scaling #1 3 rounds for time #2 AMRAP in 20 minutes   or   B) Partner "Helton" 3 rounds for time: 800m...

- For the Ekka show holiday on Wednesday the gym will be open for the following classes only: 7am Legends 8am CrossFit 9am CrossFit (no weightlifting)     A) Back Squat 2 x 10 2 x 6 2 x 4 4 x 2   B) Push Press 2 x 10 2 x 6 2 x 4 4 x 2 ...

Weightlifting 7 - 9pm A) Clean 3-3-3-3-3 B) For time: 21-15-9 Power Cleans (45/30kg) (^62.5/45kg) HR Pushups (^HSPU) or C) 12 - 9 - 6 Power Cleans (100/70kg) Deficit HSPU (6/3") ...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   AMRAP in 20 mins:   The Open Test   50 Wall Ball (9/6kg) 50 Double Unders 40 Box Jumps (24/20") 40 Toes-to-Bar 30 C2B Pull-Ups 30 Burpees (6") 20 Power Cleans (65/45kg) 20 Jerks (65/45kg) 10 Power Snatches (65/45kg) 10 Muscle-Ups     BBF - as above - after the burpees, sub: 20 KB Swings 20 HSPU 10...

For time:   1000m Row 100 Lateral Jumps (12") 800m Row 80 Squats 600m Row 60 Situps 400m Row 40 Pushups 200m Row 20 Ring Dips ...

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