Daily WOD

Friday, 18/08/17

A) AMRAP in 7 minutes: 50 Double Unders 10 OHS (45/30kg) B) AMRAP in 7 minutes: 10 Deadlifts (80/55kg) 10 HSPU 10 Burpees C) AMRAP in 7 minutes: 200m Run 10 Renegade Rows (2 x 15/10kg) ...

Thursday, 17/08/17

A) Split Jerk from behind the neck 1-1-1-1-1-1-1 B) Front Squat 10-8-6-4-4-6-8-10 ...

Wednesday, 16/08/17 – Ekka Show holiday

Ekka Show holiday 8am, 9am classes only A) Power Snatch - 15 minutes to work up to heavy singles B) Open 12.2 AMRAP in 10 minutes: 30 Snatches (35/20kg) 30 Snatches (62.5/35kg) 30 Snatches (75/45kg) AMRAP Snatches (95/55kg) ...

Tuesday, 15/08/17

3 x 7 minute EMOMs A) 5 Deadlifts B) 5 Bench Presses 10 Box Jumps C) 10 KB Thrusters   https://www.youtube.com/watch?v=7bpmhezitK4...

Monday, 14/08/17

A) Clean - 15 minutes to work up to heavy singles B) 5 rft: 7 Cleans (50/35kg) (^70/50kg) 14 KB Swings (24/16kg) https://www.youtube.com/watch?v=zEatVi3o910...

Sunday, 13/08/17 – Rest day.

Saturday, 12/08/17

7am Weightlifting 6, 7, 8am CrossFit "Fran" 21-15-9 reps for time: Thrusters (43/30kg) Pull-Ups ...

Friday, 11/08/17

A) Deadlift 5 - 5 - 5 B) Bench Press 5 - 5 - 5 C) Dips 5 - 5 - 5 ...

Thursday, 10/08/17

3 x 7 minute AMRAPs A) 0 - 7:00 Calorie Row / Bike / Ski B) 10:00 - 17:00 10 Pushups 10 Toes-to-Bar C) 20:00 - 27:00 5 DB Stepovers (1 x 20/15kg) 10 DB Snatches (1 x 20/15kg) 10 DB Push Presses (5L, 5R. 1 x 20/15kg) ...

Wednesday, 09/08/17

A) E3M Clean 10-8-6-4-2-2-2 B) Reverse Lunges 10 - 10 - 10 - 10 https://www.youtube.com/watch?v=VBNAxPykDK0...