Daily WOD

HAPPY BIRTHDAY OZ! *EASTER WEEKEND - Slight change to the previously announced schedule. Friday 8.30am - CrossFit class available to all members. It would be great if you can hang around afterwards and cheer on the registered athletes who will be throwing down in the last workout for...

A) Deadlift 15-12-9-6-3-3-3 or B) Cluster 15-12-9-6-3-3-3 then C) AMRAP in 5 minutes: 20 Double Unders 5 Burpees (6" target)  ...

A) Hang Power Clean 15-12-9-6-3-3-3 Then for time: B) 40 Pull-Ups and/or C) 30 Toes-to-Bar and/or D) 20 Muscle-Ups - 7 minute time cap. - If you choose to do more than one they must be completed in alphabetical order. i.e. BCD or BC or BD or CD. ...

For time: 40 Box Jumps (24/20") *30-20-10 *Situps *KB Thrusters (50% LH, 50% RH. 1 x 24/16kg) 400m Run *10-20-30 *Pushups *KB Swings (24/16kg) ...

The program for Saturday will simply be waves of 8 (max, unless non-registered athletes sub out the Row) every 20 minutes starting at 6am prioritising order of arrival. This includes the Barbell Free option which will be the same as 16.4, subbing Kettlebell Swings for...

A) 5 rounds for total reps - Max reps Bench Press (.75/.5 x BW) - Row for Cals (30 seconds) B) Bulgarian Split Squat 5 x 10 (5L, 5R) ...

Partner or Team WOD AMRAP in 30 minutes: 10 Power Cleans (50/35kg) (^70/50kg) 10 Burpee Box Jumps (24/20") 3 Rope Climbs 400m Run - The run does not count towards the score. - If working as a pair, Partner A completes as many reps as possible while Partner B runs 400m. When...

Rotating to the next station every 30 seconds for 30 minutes: 1 Handstand Pushup 20 Double Unders 3 Deadlifts @60 - 70% 4 Dumbbell Power Snatches (1 x 20/15kg) ...

- Scores for 16.3 must be submitted by 10am Tuesday morning. “The Bear” Complex 5 rounds for max load One round = 7 cycles of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press The bar cannot rest on the ground at any point during the round. ...

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