Daily WOD

7am Weightlifting 6, 7, 8am CrossFit A) Thruster 5 RM B) "Rahoi" AMRAP in 12 minutes: 12 Box jumps (24/20") 6 Thrusters (45/30kg) (BBF sub Dumbbells) 6 Bar-facing Burpees ...

3 x 7 minute AMRAPs A) 15 / 12 Cal Row 15 / 12 Pushups B) 40 Double Unders 2 Rope Climbs (shin protection) C) 10 Russian KB Swings (32/24kg) 10 Weighted Lunges (32/24kg) ...

A) 1 Press 2 Push Presses 3 Push Jerks - 3 sets at max weight B) AGOQ 17.3 For time: 21 - 15 - 9 Shoulder-to-Overhead (61/43kg) Chest-to-Bar Pull-Ups Photo courtesy of Michael Coppola Photographics. ...

A) "Rosa" 5 rounds for time: 10 HSPU 400m Run - 20 minute time cap B) Every 90 seconds for 7 rounds 6 Hang Power Cleans + optional 5 Strict Ring Dips ...

8 and 9am classes only. "Lambo" For time: 21 - 15 - 9 Snatches (full. 50/35kg) KB Swings (32/24kg) Toes-to-Bar + 100 Double Unders cash out http://australianherogames.com/hero-wod/hero-wod-lambo/...

Normal class schedule Monday. Note that for ANZAC Day (Tuesday) we will be running two sessions only at 8am and 9am. Monday WOD A) Every 90 seconds for 7 rounds 2 Back Squats (+ optional 10 pushups) B) Every 90 seconds for 7 rounds 6 Deadlifts (+ optional 30 Double Unders) ...

7am Weightlifting 6, 7, 8am CrossFit "Badger" 3 rounds for time: 30 Cleans (45/30kg) 30 Pull-Ups 800m Run - BBF sub Box Jumps for Cleans ...

4 rounds for total reps: AMRAP in 4 minutes 10 Deadlifts (85/60kg) 10 Pistols (alternating) 20 Dumbbell Snatches (alternating. 20/15kg) 20 Wall Climb Shoulder Taps - rest 2 minutes between rounds ...

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