Daily WOD

- This workout is being held as a fundraising event but we will not be taking donations at the gym. Below is the flyer with the relevant information for those who would like to make a donation. 6:00 and 8:00am CrossFit "Ivy" 3 rft: 400m Run 30 G2OH (alt. 25/15kg...

A) For time: 10 Power Cleans (60/40kg) 100 D-U 20 Pull-Ups 8 Power Cleans (80/50kg) 80 D-U 16 Pull-Ups 6 Power Cleans (100/60kg) 60 D-U 12 Pull-Ups or B) "JJ" For time: 1 - 10 Cleans (85/57.5kg) 10 - 1 Parallette HSPU (6/4") ...

Every 90 seconds for 6 rounds of each. A) Pendlay Rows 10-10-10-6-6-6 B) Deadlifts 10-10-10-6-6-6 Partner WOD - BP and Crystal.  ...

A) Thruster 1 RM B) "Rahoi" AMRAP in 12 mins: 12 Box Jumps (24/20") 6 Thrusters (45/30kg) 6 Bar Facing Burpees Partner WOD - Father/Son combo. Trevor and Joel Jnr. ...

5 min time cap for each. It will not be on a rolling clock so you will have a couple of minutes between stations to prepare. For time: A) 5 Rope Climbs 40 Pushups (Rings, Dips) B) 2 Minute Plank 40 Cal Row (30 Cal Ski, 10 Cal AD) C) 100 D-U 40 Pull-Ups (C2B,...

Every 90 seconds for 6 rounds of each A) 3 Bench Presses B) 3 Hang Cleans Congrats to Rod and Grant. 40-49 yrs Pan Pacs champs! ...

You can complete these workouts solo or with a partner. 6:00 and 8:00am CrossFit "Victoria" 5 rounds for time: 10 Thrusters (45/30kg) 14 Box Jumps (24/20") 12 SDHP (45/30kg) 12 Burpees 27 KB Swings (24/16kg) 7:00am BBF CrossFit 5 rounds for time: 10 Wall Ball (9/6kg) 14 Box Jumps (24/20") 12 KB SDHP (24/16kg) 12 Burpees 27 KB Swings (24/16kg) 7:00am Weightlifting Beginner Podium....

All classes are running with Paige's lifting program today. A) Split Jerk 1 - 1 - 1 - 1 - 1 - 1 B) Snatch 3 - 3 - 3 - 2 - 2 - 2 - no touch'n'go All the best to Rod and Grant as they head down to compete in...

Gymnastics is not on today. You can choose to sub one of the gymnastics skills you are working on into the workout. REMOM for 30 minutes: 5 Push Jerks 30 Seconds Row for Max Calories 5 Deadball Over-the-Shoulder 30 Seconds Pull-Ups for Max Reps 5 Dips (weighted) Rest Intermediate Podium. Female - 1st Loz,...

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