Daily WOD

Change up to the scheduled workout for today. For our last day of Zoom classes Jimmy Millet requested this for his isolation birthday wod, so let's celebrate both occasions with a good workout from a good bloke and...

A) 0 – 6:00 AMRAP 12 Toes-to-Bar 12 Alt DB Snatches 36 Double Unders   B) 8:00 – 14:00 AMRAP 12 DB Thrusters 12 Kick Sits 12 Situps   C) 16:00 – 22:00 AMRAP 3 Wall Climbs 3 Renegade Rows 36 Double Unders   D) 24:00 – 30:00 AMRAP 12 DB Thrusters 12 Lunges 12 Toes-to-Bar [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

Sorry for another long post. You should now be able to book in to classes for this Saturday and all of next week. Note the change in start and finish times for each class. This is a trial week...

REMOM x 7 rounds   @ 0, 3, 6, 9, 12, 15, 18 
3 Hang Power Cleans 3 Front Squats 3 Jerks   @ 1, 4, 7, 10, 13, 16, 19 100m Run (200m if you're a greyhound)   @ 2, 5, 8, 11, 14, 17, 20 10 –...

5 rft: 15 HSPU 15 Box Stepups (20/15kg) 15 Pull-Ups 15 Deadlifts (80/55kg) 75 Double Unders   - 25 minute time cap ...

7 x 3 minute rounds   A)
 0 – 2:00 Rolling AMRAP 7 Toes-to-Bar 7 Medball Cleans 7 Pushups 7 Mtn Climbers 7 Back Extensions   B) 2:00 – 3:00 3 Snatches (max)   Score A) total rounds + reps B) completed reps x kgs [vc_gallery type="image_grid"...

Zoom CrossFit - 7.30am Weightlifting - 8.30am   "Bell" 3 rounds for time: 21 Deadlifts (85/60kg) 15 Pull-Ups 9 Front Squats (85/60kg) ...

Zoom CrossFit - 5.30am, 9.30am, 5pm Legends - 7am HIIT - 6pm   A) 0 – 6:00 AMRAP 12 LH DB S2OH 12 RH DB S2OH 36 Double Unders   B) 8:00 – 14:00 AMRAP 12 Weighted Stepups 12 Leg Liftovers 12 Situps   C) 16:00 – 22:00 AMRAP 3 LH Devils Presses 3 RH Devils Presses 36 Double...

Zoom CrossFit - 5.30am, 9.30am, 5pm Weightlifting - 8.45am HIIT - 6pm   6 rounds for time of Wall Balls, Toes-to-Bar and Power Cleans   Level 1 12 Wall Balls (9/6kg) 6 Toes-to-Bar 6 Power Cleans @ 30/20kg   Level 2 14 WB, 8 T2B, 6 PC @ 42.5/30kg   Level 3 16 WB,...

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