Daily WOD

6:00 and 8:00am CrossFit A) “Jason Marks” 3 Rounds For Time: 21 Pullups 15 Push Presses (60/40kg) 9 Deadlifts (100/75kg) 400m Run - compare to 15/11/12 or  B) “Wittman” 7 rounds for time: 15 Kettlebell Swings (24/16kg) 15 Power Cleans (45/30kg) 15 Box Jumps (24/20") - compare to 11/10/14 7:00am Barbell Free CrossFit 7 rounds for time: 15 Kettlebell Swings (24/16kg) 15 Situps 15 Box Jumps (24/20") 7:00am...

4 x AMRAP in 4 mins: 20 OHS (45/30kg) (^60/40kg) 80 D-U 20 Hang Cleans 80 D-U 20 Front Rack Lunges 80 D-U - rest 2 mins - pick up from previous interval  Then 8 mins to find 1RM Cluster + Split Jerk ...

A) Weighted Dips 6 x 5 B) Ski Erg 400m time trial C) Air Dyne 10 calorie time trial D) Prowler 1 10 x 10m time trial (+100/75kg) E) Prowler 2 6 x 10m time trial (+80/60kg)  ...

8:00am class only. A) "Hall" 5 rounds for time: 3 Cleans (102.5/75kg) 200m Run 10 LH KB Snatches (24/16kg) 10 RH KB Snatches (24/16kg) - rest 2 minutes or B) "Eva" 5 rounds for time: 800m Run 30 KB Swings (32/24kg) 30 Pull-Ups - Optional partner workout. Share workload 50/50, one works while the other rests. ...

The gym will be open for one class at 8:00am only on WEDNESDAY for the Ekka Show Holiday. The workouts will be a choice of "Hall" or "Eva" (solo or partner workout). A) Bench Press 4 x 8 @70% - every 2:00 4 x 3 @80% - every 2:00 7 x 1...

A) Back Squat 5 x 6 @80% - every 2:30 B) AMRAP in 12 minutes: 2 Burpees 4 Strict Chest-to-Bar Pull-Ups 6 Strict HSPU 8 Wall Ball (9/6kg) 100m Sprint ...

6:00, 8:00am CrossFit "Open Test" AMRAP in 20 minutes: 50 Wall Ball (9/6kg) 50 Double-Unders 40 Box Jumps (24/20") 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Burpees (6" target) 20 Power Cleans (65/45kg) 20 Jerks (65/45kg) 10 Power Snatches (65/45kg) 10 Muscle-Ups - compare to 24/01/15 7:00am BBF CrossFit 50 Wall Ball (9/6kg) 50 Double-Unders 40 Box Jumps (24/20") 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Burpees (6"...

For time: 50 Situps 15 LH DB G2OH (20/15kg) 15 RH DB G2OH (20/15kg) 10 HSPU 2km Run 10 HSPU 15 RH DB G2OH (20/15kg) 15 LH DB G2OH (20/15kg) 50 Situps ...

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