Daily WOD

A) Hang Power Clean - build to heavy sets of 5 B) MQ 16.3 AMRAP in 15 minutes: 55 Double Unders 15 Chest-to-Bar Pull-Ups 5 Hang Power Cleans (70/47.5kg) ...

- Athletes registered in the Masters League complete the workout to the required standard. For time: 3 rounds of: 8 Toes-to-Bar (ML - Rope Climbs) 12 Deadlifts (100/70kg) (ML - 100/80kg) 16 Kettlebell Swings (24/16kg) 20 Hand Release Pushups (ML - HSPU) 1000m Run 2 rounds of: 15 Power...

6:00am, 8:00am CrossFit A) "Jackie" For time: 1000m Row 50 Thrusters (20/15kg) 30 Pull-Ups B) Deadlift 1RM 7:00am Barbell Free CrossFit For time: 1000m Row 50 Squats 30 Pull-Ups 1000m Run 50 Box Jumps (24/20") 30 Pushups 100 Double Unders 50 Stationary Lunges (25L, 25R) 30 Toes-to-Bar 7:00am Weightlifting ...

A) 4 rounds: Minute 1: 10 Kettlebell Swings Minute 2: 10 Medball Cleans (9/6kg) Minute 3: 3 Wall Climbs Minute 4: 10 Burpees Minute 5: Rest - Here's some optional extras that you could include: 20 to 40 Double unders 3 to 5 Abwheel Roll-Outs 10 to 30 second Plank 5 to...

A) Clean - heavy singles B) For time: 400m Run 21 Ground to Overhead (20/15kg plate) 9 Bar Muscle-Ups 400m Run 15 Ground to Overhead (20/15kg plate) 7 Bar Muscle-Ups 400m Run 9 Ground to Overhead (20/15kg plate) 5 Bar Muscle-Ups https://www.youtube.com/watch?v=mo5Dwy7dhjA...

A) Overhead Lunge 3 x 10 - off the deck B) For time: 21-18-15-12-9-6-3 Double Unders Situps Deadlifts (85/60kg) - 15 minute time cap ...

Option 1 - A and B Option 2 - C A) E2M for 14 mins 3 Push Presses @ 80-85% B) Death by Burpee Box Jump (24/20") or C) ML 16.2 With a 12 minute time cap: 50 Cal Row * 21-15-9 *Ground to Overhead (42.5/30kg) *Toes-to-Bar Max effort Row for Cals in the time remaining. ...

Public Holiday - 8am class only. Partner "Woehlke" 3 rounds for time: - For the barbell work both partners complete the full set, one working one resting. 4 Jerks (85/60kg) (sub 12 KB Swings) 5 Front Squats (85/60kg) (sub 15 Goblet Squats) 6 Power Cleans (85/60kg) (sub 18 KB Deadlifts) - For the...

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