Daily WOD

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...

4 rounds for time: 15 Power Cleans (52.5/35kg) 15 Box Jumps (24/20") 15 KB Swings (24/16kg) 15 Ring Dips httpv://www.youtube.com/watch?v=JHRR81RttNY...

A) Front Squat 5 RM B) 7 rounds for time: 5 Deadlifts @70% 5 Chest-to-Bar Pull-Ups httpv://www.youtube.com/watch?v=aes_TVAAzCc...

Well done to Kris Corrie who had a big weekend of competition. At Cougars on Saturday he qualified for the Nationals in weightlifting and on Sunday, in the CrossFit Electrify competition, he placed  third  after the initial workouts were completed but withdrew from the final....

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