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    Daily WOD

    7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   "The Chief" 5 x AMRAP in 3 minutes:   3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats   - rest one minute between rounds   Lowndesy and Chief. ...

    27 July, 2018 /

    AMRAP in 20 minutes:   400m Run 20 Pull-Ups 10 Box Jumpovers (24/20") 20 KB Swings (24/16kg) 10 Box Jumpovers 20 Ring Dips 10 Box Jumpovers ...

    26 July, 2018 /

    CrossFit Kids 5pm   A) Deadlift 5 x 8   B) Push Jerks 5 x 8   or   5 x KB Complex   4 KB Power Cleans 4 Front Rack Lunges 4 Alt S2OH 4 Front Rack Lunges 4 Alt S2OH 4 KB Power Cleans ...

    25 July, 2018 /

    E2M x 5 A) 5 OHS 50 Double Unders B) 5 Front Squats 10 Toes-to-Bar Krusher also claimed a silver medal at the championships with a 130kg snatch and 153kg clean and jerk for a 283kg total, just 1kg off the gold medal total. ...

    24 July, 2018 /

    A) Clean and Jerk 3 RM   - singles - 20 minutes   B) EMOM for 12 minutes: 5 Burpees (buy-in) AMRAP Power Cleans (70/50kg)   The photo isn't the best but here's Paige on her way to a 90kg Clean and Jerk and a silver medal at the Qld Junior/Senior Weightlifting Championships on Saturday. ...

    23 July, 2018 /

    A) 5 Bench Presses 10 KB Snatches (5L, 5R) 15 Situps   B) 5 HSPU 10 Pull-Ups (^C2B, 5 BMU) 15/12 Calories ...

    22 July, 2018 /

    7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit "T" 5 rft: 100m Sprint 10 Clusters (52.5/35kg) 15 KB Swings (32/24kg) 100m Sprint - rest two minutes between rounds ...

    20 July, 2018 /

    A) Back Squat 5 x 3   B) For time: 5 Rope Climbs (wear shin protection) 20 Toes-to-Bar 30 Situps 20 Toes-to-Bar 5 Rope Climbs  ...

    19 July, 2018 /

    CrossFit Kids 5pm - a reminder that this session is dedicated to the kids class (no adult class at this time)   3 x AMRAP in 7 minutes:   A) 50 Double Unders 20 Alt DB Snatches (20/15kg)   B) 10 C2B Pull-Ups 10 Box Jumps (24/20")   C) 20 Cal Row 10 Burpees over the rower ...

    18 July, 2018 /

    A) Snatch Pulls 5 x 3 - regrip each rep B) Snatch 10 x 2 - regrip each rep https://www.youtube.com/watch?v=dG9Vr3n-LJs...

    17 July, 2018 /
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