Daily WOD

6am, 8am - CROSSFIT 7am - Weightlifting ($5, included in CrossFit Plus and Development Squad), Barbell Free (CrossFit met con without barbells or heavy weights) Today we are running the workout in memory of CrossFit CrossAxed member Justin Cullen who tragically lost his life recently. For more...

A) Deadlift 3-3-3-3-3-3 - 10 minutes to build to 75% then every 2 minutes B) 0:00 - 2:00 AMRAP Rope Climbs then For time: 30 Overhead Lunges (20/15kg) (for a tougher challenge use a barbell or fat bar + weight) 20 Burpees (6") - time starts immediately at the 2 minute mark. CrossFit has something to offer...

Due to the response we had on Saturday the timetable will be adjusted as follows: 6am CrossFit 7am Weightlifting and Barbell Free 8am CrossFit - The Weightlifting class is open to the Development Squad and available to all members as per the current arrangement of $5...

EMOM 0:00 - 5:00 3 Hang Snatches @60% of 1RM Snatch 5:00 - 10:00 1 Hang Snatch @70% of 1 RM Snatch 10:00 - 15:00 5 Power Snatches @60% of 1RM Power Snatch ...

- Comp training trial week starts today. See the Trainers for extra work. WOD 2 x 10 minute AMRAPs A) 200m Row 10 Push Presses (45/30kg) (^62.5/45kg) 10 Deadlifts (45/30kg) (^62.5/45kg) B) 20 Toes-to-Bar 10 Pull-Ups (^Chest-to-Bar) 10 Med Ball Cleans (9/6kg) - Look after your hands - Sub Kick Back Burpees for Pull-Ups if your hands...

6.30am Meeting for those interested in competition training. Check the Facebook post. 7am CrossFit 8am CrossFit A) Allstars Event 3 In teams of 3 For time: 150 Double Unders (50 each) 50 Power Cleans (70/45kg) 120 Double Unders (40 each) 40 Power Cleans (70/45kg) 90 Double Unders (30 each) 30 Power Cleans (70/45kg) B) Power Clean 1RM - 30 minute time cap...

A) 2015 Allstars Event 3 Barbell Complex 1RM Hang Clean Front Squat Jerk B) For time: 30 Thrusters 30 Bar-Facing Burpees ...

AMRAP in 3 minutes: 3 Power Snatches (40/30kg) 6 Pushups 9 Situps - 5 intervals - 1 minute rest between intervals - option to increase weight each interval e.g. 40, 50, 60, 70, 80kg ...

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