Daily WOD

A) Hang Power Clean 5 x 2 then B) “Base” AMRAP in 12 mins: 8 Shoulder to Overhead (40/30kg) 8 Hang Power Cleans (40/30kg) 4 Burpees 8 Front Rack Lunges (40/30kg) or C) “Summit” AMRAP in 12 mins: 8 Thrusters (60/40kg) 8 Hang Power Cleans (60/40kg) 4 Muscle-Ups 8 Front Rack Lunges (60/40kg) - compare to 09/05/15 7:00am Barbell Free - as above using Dumbbells or Kettlebells 7:00am Weightlifting   ...

A) 5 rounds for time: 60 Double Unders 15 Chest-to-Bar Pull-Ups or B) "Dobogai" 8 rounds for time: 8 Muscle-Ups 20m Farmer Carry (2 x 25/20kg DB) ...

A) Back Squat 3 RM B) Back Squat 5 x 5 @ 85% of 3RM https://www.youtube.com/watch?v=o8RCzXgVEmQ&index=4&list=PLdWvFCOAvyr2wQ3SBCkzCUwUgNhPgStC3...

5 x 5 minute EMOMs - complete 5 mins at each station before rotating - short break between stations 13 KB DL (2 x KB) 11 Toes-to-Bar 7 Bench Press or Dips (weighted) 5 Deadball Gto30” 3 Wall Climbs ...

A) Push Press 2 - 2 - 2 - 2 - 2 B) Freestyle “Fran” For time: 45 Thrusters (45/30kg) 45 Pull-Ups - partition the reps however you like - if you're doing normal “Fran” use 43/30kg Courts doing Fat Bar "Fran" at the Torian Pro. (Photo courtesy of Michael Coppola Photographics) ...

Public holiday - 8am class only. (no other classes) You have a choice of two options today: "DVB", a long grinder; and "Randy" which is short and sharp, maybe depending on how the footy grand final went for you over the weekend. DVB can be a...

April will be at the gym from 7am to help with measurements for the Healthy Habits Challenge. 6:00, 8:00am CrossFit A) “Bulger” 10 rft: 150m Run 7 C2B Pull-Ups 7 Front Squats (62.5/45kg) 7 HSPU - compare to 20/04/13 or B) 10 rft: 150m Run 7 DB Rows (15/10kg) 7 DB Hang Cleans (15/10kg) 7 DB Press (15/10kg) 7:00am BBF CrossFit B) 7:00am Weightlifting https://www.youtube.com/watch?v=AfX1hdHm9Q4...

A) Power Clean 7-7-5-5-3-3-3-3-3 B) AMRAP 0:00 - 4:00 10 Box Dips 10 Goblet Lunges (24/16kg) 5:00 - 9:00 5 LH KB Snatches (24/16kg) 5 RH KB Snatches (24/16kg) 10 Pushups ...

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