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    Daily WOD

    A) Front Squat or OHS or Snatch Balance 4-4-4-4-4   B) 5 rft: 10 DB Lunges (2 x 20/15kg) 5 Renegade Rows ...

    29 April, 2019 /

    5 rft: 27 Double Unders 21 Pull-Ups 15 Wall Ball (9/6kg) 9 Deadlifts (100/70kg) 400m Run   - 25 minute time cap ...

    28 April, 2019 /

    CrossFit Kids today at 9.15am.   “JJ” For time:   1-2-3-4-5-6-7-8-9-10 Cleans (85/57.5kg)   10-9-8-7-6-5-4-3-2-1 Deficit Parallette HSPU (6/4”)   - sub Strict Press for HSPU ...

    26 April, 2019 /

    A) Snatch 4 x 1 @ 50% 3 x 1 @ 60% 3 x 1 @ 70% 5 x 1 @ 80% +     B) 3 RM of the complex:   Power Clean + Hang Power Clean + Split Jerk   - ie. 9 reps to complete the 3RM ...

    25 April, 2019 /

    ANZAC Day public holiday. 8am class only today. (no CF Kids)   “Baird” (modified)   - Partner WOD   2 rounds for total reps:   0 – 3:00 600m Run (together)   3:00 – 15:00 3 x AMRAP for 1 minute of each: Pull-Ups Deadlifts (90/70kg) Lateral Burpees (Rest)   15:00 – 18:00 600m Run   18:00 – 29:00 - as above   CPL Baird VC MG died how he...

    24 April, 2019 /

    8 @ 50% 8 @ 60% 6 @ 70% 6 @ 75% 3 x 4 @ 80% 3 x 2 @ 85%+   A) Bench Press   B) Back Squat ...

    23 April, 2019 /

    AMRAP in 20 minutes: 25 Devils Presses (2 x 15/10kg) 50 Toes-to-Bar 100 Squats 200 Double Unders ...

    22 April, 2019 /

    Easter Monday public holiday   8am class only today CrossFit Teens and CrossFit Kids resume this week. Teens: Tuesday and Friday 5pm Kids: Thursday 5pm and Saturday 9.15am. Note that there is no Kids class this Thursday due to the Anzac Day public holiday.   For time, not including rest, E4M...

    21 April, 2019 /

    Normal class schedule today (Saturday) 6, 7, 8am CrossFit 7am Weightlifting   "Sisu" (a tribute to Mikko Salo, a living legend of the sport)   With a 20 minute time cap, for time:   3 x 10 Snatches (61/43kg) 30 Wall Ball (9/6kg)   into   3 x 10 Clean and Jerks (61/43kg) 30 KB Swings (24/16kg)   Cash out – 30 OHS...

    19 April, 2019 /

    8am class only   Good Friday Team Workout   AMRAP in 30 minutes: “Christine” 500m Row 12 Deadlifts (@ BW) 21 Box Jumps (20”)   In teams of three, maintaining rotation order: - Team member A completes a full round of “Christine” - Team member B completes a 400m Run - Team member C completes 10 Toes-to-Bar - Rotate...

    18 April, 2019 /
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