Daily WOD

For time: 1000m Row Then 5 rounds of the couplet: 8-10-12-14-16 Kettlebell Swings (32/24kg) 16-20-24-28-32 Wall Ball (9/6kg) https://www.youtube.com/watch?v=vEHr417etM8...

A) 15 minutes to work up to a heavy set of the following complex: Power Snatch + Snatch + Overhead Squat B) AMRAP in 8 minutes: 1 Deadlift @ 85 - 90 % 3 Strict Pull-Ups 5 Pushups 7 Squats Bec P and K* - synchronised pull-ups. (Photo courtesy of Michael Coppola Photographics)     ...

A) OTM for 7 minutes: 5 Dumbbell Bench Press + optional 5 HSPU B) 7 minutes - 3 x 7 Weighted Dips for max load - or 5 x 8 assisted C) AMRAP in 7 minutes: 2 Deadball Ground-to-Shoulder 5 Box Jumps (36/30") Harry Mc...

A) AMRAP in 20 minutes: 10 Thrusters (45/30kg) (^62.5/45kg) 20 Toes-to-Bar 400m Run or B) Incrementing EMOM 5 Thrusters 0-5:00 (35/25kg) 5:00-10:00 (45/30kg) 10:00-15:00 (52.5/35kg) 15:00-20:00 (62.5/40kg) 20:00-25:00 (70/45kg) 25:00-30:00 (80/52.5kg) 30:00-35:00 (90/57.5kg) Thanks to everyone that came along to the Torian Pro over the weekend and for the messages of support. Oz on his way to 6th place in event 4. He...

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) ...

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