Daily WOD

A) 10 Rope Climbs - not for time B) Superset x 5 10 Bench Presses 10 Deadlifts (subs available if you're looking for an alternative after "Scottie")  ...

6am and 7am classes only today. 6am "Scottie" With an 18 minute time cap complete 10 rounds for time: 10 m Farmer Carry (2 x 32/24kg) 5 Strict Pull-Ups (undergrip) 10 m Farmer Carry 5 Burpees 5 Deadlifts (120/80kg) 7am A) With a 4 minute time cap: 400m Run Then AMRAP 5 Toes-to-Bar 1 Wall Climb B) 2 rounds for time: 21 OHS...

For the Australia Day Public Holiday on Thursday there will be two time slots with different workouts in each. At 6am we will be running a Hero WOD that was programmed for the Australian Hero Games: “Scottie”. At 7am there will be a different workout which will...

For the Australia Day Public Holiday on Thursday there will be two time slots with different workouts in each. At 6am we will be running a Hero WOD that was programmed for the Australian Hero Games. Here is the link for the details of this...

A) Power Snatch - 10 minutes to build to a heavy single B) For time: 15 Power Snatches (60/40kg) (^75/52.5kg) 800m Run 12 Power Snatches 600m Run 9 Power Snatches 400m Run ...

4pm session this afternoon (Saturday) for anyone registering for the Open. 6:00, 7:00, 8:00am CrossFit A) For time: 10 Thrusters (62.5/45kg) 50 Double Unders 8 Thrusters 40 Double Unders 6 Thrusters 30 Double Unders 4 Thrusters 20 Double Unders 2 Thrusters 10 Double Unders - A.1) Sub KB Thrusters (double reps, i.e. 20, 16, 12, 8, 4. 2 x...

2 x 10 minute EMOMs A) 5 Deadlifts (50 - 60%) 10 Toes-to-Bar or 3 Muscle-Ups B) 5 SDHP (50/35kg) AMRAP Lateral Burpees to 30 second mark ...

5 rounds, not for time: 4 Power Snatches 5 Overhead Squats 60m Farmer Walk - These do not need to be unbroken sets. Go Heavy. ...

A) 2 rounds for time: 20 Situps 20 Pull-Ups - 6 minute time cap - rest 3 minutes B) 2 rounds for time: 20 Box Jumps (24/20") 20 KB Swings (24/16kg) - 6 minute time cap - rest 3 minutes C) For time: 20 Situps 20 Pull-Ups 20 Box Jumps (24/20") 20 KB Swings (24/16kg) - there will also be some optional extras...

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