Daily WOD

For time: 40 Wall Ball (9/6kg) 1000m Run 21 Power Cleans (60/40kg) 21 Toes-to-Bar 600m Run 15 Power Cleans 15 Toes-to-Bar 200m Run 9 Power Cleans 9 Toes-to-Bar 20 Wall Ball Rx+ 15-12-9 PC (90/60kg) ...

Registration for the Masters League closes on Wednesday, May 10. If you are 35 yrs or older you are eligible to register. It is run in similar fashion to the Games Open and we already have a number of members signed up. There are three...

A) Jerk from racks 3-3-3-2-2-2-1-1-1-1 B) AMRAP in 8 minutes: 2 Plate Plyo Pushups 4 Burpees to plate 6 Plate G2OH (20/15kg) 8 OH Lunge (20/15kg) ...

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/...

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