Daily WOD

A) Hang Snatch - tech B) Open 17.3 mod As far as possible in 20 minutes: 3 x 6 C2B Pull-Ups 6 Hang Snatches - start at 30/20kg - add 1 C2B Pull-Up to the sets and 10/5kg to the bar after every third round - if you reach failure on the snatch work back down...

A) Power Clean + Push Jerk + Hang Power Clean + Split Jerk - 12 minutes B) Rotating EMOM for 16 mins: 3 Cleans 50 D-U's 15 Wall Ball (9/6kg) 2 Rope Climbs ...

0 - 8:00   AMRAP 8 Box Jumps (30/24") 8 KB Swings (32/24kg) 8 Pull-Ups   8:00 - 16:00   EMOM   2 Strict Presses 4 Push Presses   - no racks   16:00 - 20:00   Continue AMRAP ...

A) Back Squat 3 x 5 x 80% B) For time: 27 Burpees then 21-15-9 Situps (^T2B) Pushups (^HSPU) ...

- Note: Weightlifting with Paige will recommence next week. 6, 7, 8am CrossFit "The Lyon" 5 rounds, each for time: 7 Cleans (75/52.5kg) 7 S2OH (75/52.5kg) 7 Burpee C2B Pull-Ups (6") - rest 2 minutes - Score = fastest + slowest rounds ...

- Note: Weightlifting classes with Paige will recommence next week. A) 5 rounds, not for time: 5 Bench Presses @ 75%+ 8m Handstand Walk (sub attempts in one minute, 8 HSPU, 30 sec HS hold) B) 5 rounds, each for time: 200m Row - rest 2 minutes - score = fastest + slowest rounds ...

A) Overhead Squat 7-7-5-5-3-3-3-3 B) 2 rounds for time: 80 Double Unders 20 Pull-Ups 20 Toes-to-Bar ...

It's been a non-stop marathon effort from the first turn of soil for the carpark to the last mop up of the gym floor and we're ready to rumble in 2018. Again, thanks to everybody that gave up their time and energy (members, tradies, friends,...

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