Daily WOD

With a 7 minute time cap for each: A) For time: 600m Run 40 Burpees (6") B) For time: 20/15 Cal Row 20 Pull-Ups 20/15 Cal Row 20 Pull-Ups 20/15 Cal Row C) 5 rounds for time: 50 D-U 15 OH Lunges (20/15kg) ...

All the best to the CFK team - April, Courts, Jo, Trent, Alex and Rod - at the Allstars Affiliate Series final on the Gold Coast over the weekend. WOD - all classes. AMRAP A) 0:00 - 4:00 5 Pushups 10 Squats B) 4:00 - 8:00 5 Pull-Ups 10 KB Swings (24/16kg) C) 8:00 -...

10 - 10 - 6 - 6 - 4 - 4 - 2 - 2 - 2 - 2 Back Squat Push Press Perform as a superset. Push Press is taken off the floor. ...

A) For time: 50/40 Cal Row 40 Pull-Ups 30 Burpees over the platform 20 Ring Dips 10 Man Makers (2 x 15/10kg) B) SDHP 3 x 10 C) Snatch first pull 5 x 5 (singles) ...

For time: 1000m Run 25 Power Snatches (50/35kg) 25 Box Jumpovers (30/24") 25 Situps 25 Back Extensions 25 Box Jumpovers (24/20") 25 Power Snatches (30/20kg) 1000m Run ...

A) E2M for 10 mins: 5 Deadlifts 10 OHS or 10 HSPU B) E2M for 10 mins: 5 Deadlifts 10 Ring Rows or 2 Rope Climbs (bring long socks) ...

A) Clean 15 minutes to work up to a heavy t'n'g 3 B) For time: 21 Power Cleans (45/30kg) (^62.5/45kg) 42 Wall Ball (9/6kg) 15 Power Cleans 30 Wall Ball 9 Power Cleans 18 Wall Ball ...

- 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...

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