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    Daily WOD

    CrossFit Kids is on at 5pm.   The weightlifting session that normally runs at 5am on Friday morning will be on Thursday morning at 5am for the next few weeks.   A) Pause Back Squats 2 x 4 x 50% (of 1RM Back Squat) 3 x 4 x 60% 4 x 4 x...

    31 July, 2019 /

    From this Friday Paige will be away for a couple of months to complete her teaching prac in Cairns. She will be running a weightlifting class today (Wednesday) at 6pm for anyone keen - included in CF Plus membership, $5 for all others.   For time:   1000m Run   10...

    30 July, 2019 /

    E2M for 10 rounds   A) 5 x Power Clean + Push Jerk   B) 5 DB Bench Presses 100m Run   ...

    29 July, 2019 /

    On a running clock, E4M for 3 rounds:   A) 2-4-6-8-10 Thrusters (35/25kg) (^50/35kg) Calories   Then AMRAP Box Jumps (24/20”)   - Complete all 30 reps of the Thrusters and 30 Calories in the rep scheme indicated, then in any time remaining in the 4 minute block AMRAP Box Jumps. - Score is...

    28 July, 2019 /

    "Rich"   For time: 13 Snatches (70/50kg)   10 x 10 Pull-Ups 100m Run   13 Cleans (70/50kg)   Public holidays are the best. Looking forward to the next one.   ...

    26 July, 2019 /

    CrossFit Kids 5pm (no adult class on at this time)   AMRAP in 20 minutes:   8 KB Thrusters (2 x 16/12kg KB) 40 Double Unders 2 Rope Climbs (wear shin protection) 8 KB Thrusters 40 Double Unders 20 Calories   ...

    24 July, 2019 /

    A) Power Snatch 5 RM   then   B) “Cindy” AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats   or   C) Back Squat 5-5-5-5-5   ...

    22 July, 2019 /

    A) AMRAP in 7 minutes: 14 Toes-to-Bar 28 Double Unders 14 Calories 28 Double Unders   B) AMRAP in 7 minutes: 14 Alt DB Snatches (20/15kg) 14 Box Stepovers (20/15kg. 24/20”) 14 Russian Twists (20/15kg)   C) EMOM x 7 rounds   7 Bench Presses ...

    21 July, 2019 /
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