Daily WOD

The Torian Pro continues today. Oz has climbed to 15th place out of 45 and your team, Wall Balls Deep, sits in 7th place out of 28 teams. Photo from Dave Chan's FB page. Dave clowning around with two of the best CrossFitters in Australia -...

6:00am and 8:00am A) "Betty" 5 rounds for time: 12 Push Presses (62.5/45kg) 20 Box Jumps (24/20") B) For time: 500m Row 7:00am BBF A) 5 rounds for time: 20 Wall Ball (9/6kg) 20 Box Jumps (24/20") B) For time: 500m Row 7:00am Weightlifting https://www.youtube.com/watch?v=nWn4lLwr4Gw ...

The Torian Pro is on this weekend. Oz (Heat 4) is competing in the individuals and Trent, K*, Bec and Jim will be competing in the teams event (Heat 2) as Wall Balls Deep. Check out the CrossFit Torian event page for heat times and event...

“The Seven” 7 rounds for time: 7 Handstand Pushups 7 Thrusters (62.5/45kg) 7 Knees to Elbows 7 Deadlifts (112.5/75kg) 7 Burpees 7 Kettlebell Swings (32/24kg) 7 Pull-Ups - Non-Rx’d 30 minute cutoff. - Consider sharing a bar for the thrusters and deadlifts. - Tackling this as a partner workout will be one of the scaling options. Julian...

For time: 5x 30 Double Unders 200m Run 30 Double Unders 20 Box Jumps (24/20") 1 minute Plank + A) 400m Row and/or B) 30 Burpees to 6" and/or C) 20 Bar Muscle-Ups Sue H...

A) Hang Clean 1 RM B) AMRAP in 15 minutes: 5 Hang Cleans (60/40kg) (^80/55kg) 10 Situps (^T2B) 15 Pushups (^Deficit) ...

A) Overhead Squat 5 x 3 x 80 - 90% of 1RM B) Superset, not for time: 3x 10 Strict Press @ 60 - 70% of 1RM 10 Strict Pull-Ups Rick...

6:00am and 8:00am 3 rounds for time: 50 Double Unders 25 Toes-to-Bar 10 Power Clean and Jerk (60/45kg) (^80/60kg) 7:00am 3 rounds for time: 50 Double Unders 25 Toes-to-Bar 1000m Run or Row 7:00am  Weightlifting Mel P...

A) In teams of 3 For time: 30 Heavy KB Swings 30 Mid-weight KB Swings 30 Light KB Swings e.g. 32, 24, 16kg or 24, 16, 12kg - each person performs all 90 swings, but can only advance to the next KB when the person before them has finished all 30 swings...

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