Daily WOD

MOBILITY - 7.30am WOD 3 Rounds For Time: 21 Pull-ups 15 Push Presses (60/40kg) 9 Deadlifts (100/75kg) 400m Run ...

A) Weighted Dips 3 x 7 B) For time: 1000m Row 5 Rope Climbs 100 Double Unders C) Optional 30 GHD Situps 30 Hip Extensions 10 Shoot Throughs httpv://www.youtube.com/watch?v=zYB5pjlXQSA...

A) Clean 3 RM B) Mini "JJ" For time: 2-4-6-8-10 Cleans (85/57.5kg) 10-8-6-4-2 Deficit HSPU (15/10cm) ...

For time: 50 Calorie Row 50 Pull-Ups 50 Burpees 50 KB Swings (24/16kg) 50 Wall Ball (9/6kg) 50 Situps 50 Weighted Lunges (24/16kg) ...

A) Deadlift 3RM B) 2 rounds for time: 50 Double Unders 25 Pushups (^3 rft) 6 minute cap httpv://www.youtube.com/watch?v=2-wOPgqxrR4...

PILATES - 6.15pm WOD A) EMOM for 5 minutes: 3 Hang Snatches (+ optional 1 Wall Climb or 3m Handstand Walk) Straight into B) AMRAP in 12 minutes 3 Thrusters (52.5/35kg) 6 Toes-to-Bar 9 Box Jumpovers (24/20") Straight into C) 8 minutes to find OHS 1RM ...

7.30am MOBILITY CANCELLED FOR TODAY “Abbate” For time: 1.6km Run 21 Clean and Jerk (70/47.5kg) 800m Run 21 Clean and Jerk (70/47.5kg) 1.6km Run ...

The Pacific Regionals - which includes individual athletes and teams from Australia, New Zealand and Asia - starts today. Follow the action at games.crossfit.com Friday WOD 2 rounds for time: 800m Row 20 KB Front Squats (2x 24/16kg) 200m KB Farmer Carry (2x 24/16kg) 20 DB Weighted Situps (1x 20/15kg) 20 DB Ground to Overhead...

"Lynne" 5 rounds for total reps: Max reps Bench Press (BW / .75BW) Max reps Pull-Ups - If you are capable of 15+ consecutive kipping pull-ups then do Strict "Lynne" - If you aren't able to do at least 5 reps of either movement to Rx'd standard perform 10 appropriately...

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