Daily WOD

A) "Fran" For time: 21 - 15 - 9 Thrusters (43/30kg) Pull-Ups Rest 5 minutes B) 10 minutes to find Thruster 3RM httpv://www.youtube.com/watch?v=9yp5bsbfSe0...

A) Deadlift 1RM B) Team Prowler challenge Open Gym - Metcon "Claudia" 5 rounds for time: 400m Run 20 KB Swings (24/16kg) - Gymnastics Core strength, backward rolls, parallettes, ring strength (if time) -Weightlifting ($5) Snatch complex, snatch deadlift ...

A) EMOM for 10 minutes: 5 Back Squats 10 Pushups (^Strict HSPU) B) EMOM for 10 minutes: 5 Power Cleans 10 Lunges (^20/15kg OHL)  ...

For time: 1000m Row Rest 1  minute 5 x 12 Box Jumps (24/20") 8 Power Snatches (45/30kg) (^62.5/45kg) 8 Toes-to-Bar (^4 Muscle-Ups) Rest 1 minute 50 Wall Ball (9/6kg) httpv://www.youtube.com/watch?v=8fhYB3R8vbU...

A) EMOM for 10 minutes: 5 Strict Presses 7 Russian Kettlebell Swings B) EMOM for 10 minutes: 5 SDHP 7 Burpees Queen's Birthday crowd. ...

8.00am - 10.00am No other classes today. WOD - starting at 8.00am A) “Hidalgo” For time: 3.2km Run REST 2 minutes 20 Squat Cleans (62.5/45kg) 20 Box Jumps (24/20") 20 Overhead Lunges (20/15kg) 20 Box Jumps (24/20") 20 Squat Cleans (62.5/45kg) REST 2 minutes 3.2km Run Scaling options: A1 - Half Hidalgo (no rest) A2 - Quarter run, full reps (no rest) B) “Hortman” AMRAP in...

The gym will be open on Monday 8.00 - 10.00am.  There will be two programmed workouts to choose from. They are both long workouts but the usual scaling and modifications will be provided for you to adapt the workout appropriately. Preparation for these workouts will...

Monday Public Holiday 8.00 - 10.00am Open Gym WOD A) “Nancy” 5 rounds for time: 400m Run 15 Overhead Squats (45/30kg) or B) "Naughty Nancy" 4 rounds for time: 600m Run 25 Overhead squats (62.5/45kg) ...

A) Split Jerk 3-3-3 B) For time: 50 Situps (^V-Ups) 2 minute Plank (^UB) C) Team WOD For time: P1, P2 800m Run 50 Wall Ball (9/6kg to 10') P3, P4 600m Run 40 Wall Ball (9/6kg to 10') P6, P7 400m Run 30 Wall Ball (9/6kg to 10') Final Team Heat at 1:12:00 including CrossFit Mayhem Freedom, Froning's team. httpv://www.youtube.com/watch?v=wKxoz6l3uFg...

Choose a workout you haven't done yet. A) Regional 15.2 "Tommy V" For time: 21 Thrusters (52.5/35kg) 12 Rope Climbs 15 Thrusters 9 Rope Climbs 9 Thrusters 6 Rope Climbs B) Regional 15.6 5 rounds for time: 25 Calorie Row 16 Chest-to-Bar Pull-Ups 9 Deficit HSPU (4.5/3") C) AMRAP in 16 minutes: 50 Double Unders (2 DU = 1 rep) 16 KB G2OH + Lunge...

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