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    Daily WOD

    A) Deadlift 1 - 1 - 1 B) AMRAP in 16 minutes: 20 Situps 16 Alt KB Snatches (24/16kg) 12 Pushups 8 Box Jumpovers (24/20") 4 TGU (24/16kg) ...

    07 May, 2018 /

    Public Holiday - 8am class only A) "Bull" 2 rounds for time: 200 Double Unders 50 OHS (62.5/45kg) 50 Pull-Ups 1600m Run Scaling: #1 - 1 round for time #2 - partition reps as required #3 - #1 + #2 e.g. 5 x (40 D-U, 10 OHS, 10 P-U) + Run or B) "Claudia" 5 rounds for...

    06 May, 2018 /

    7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   "Kelly" 5 rft: 400m Run 30 Box Jumps (24/20") 30 Wall Ball (9/6kg)   - scaling options include: Partner WOD 3 rounds for time Reduced reps ...

    04 May, 2018 /

    "Tyler" 5 rft: 7 Muscle-Ups 21 SDHP (45/30kg) One of our senior members, Cheryl Cappola, proving age is no barrier if you're dedicated to your fitness. She works hard every day she turns up and continues to improve in all areas. Here she's smashing out toes-to-bars mid-workout like a...

    03 May, 2018 /

    CrossFit Kids 5pm   A) 20 minutes to find 1RM of the complex   Power Clean Hang Clean Cluster Jerk   B) Alt EMOM x 10 8 Front Squats 8 HSPU ...

    02 May, 2018 /

    A) Deadlift 3-3-3 B) Partner WOD: AMRAP in 15 minutes 4 Burpee Box Jumps (24/20") (^30/24") 8 Knee Raises (^K2E) 8 Deadlifts (60/40kg) (^80/60kg) 8 Wall Ball (9/6kg) (^11/9' target) 8 Shoulder Taps (^HS Shoulder Taps) - alternate after each movement  ...

    01 May, 2018 /

    4 rft: 20 Alt. DB Snatches (20/15kg) 20 Situps 10 LH OH DB Lunges 10 RH OH DB Lunges 100 Double Unders ...

    29 April, 2018 /

    7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   A) AMRAP in 12 mins: 3 Clusters (52.5/35kg) 5 Box Jumps (30/24") 7 C2B Pull-Ups 5 minute rest   B) Death by Power Snatches (52.5/35kg) - increment by 2 reps each minute ...

    27 April, 2018 /

    30 rft: 5ft HS Walk 3 Toes-to-Bar 1 Power Clean (70/50kg) (^100/70kg)   - possible subs for HS Walk:   1 Wall Climb 2 Strict HSPU 3 Dips 10 Shoulder Taps ...

    26 April, 2018 /
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