Daily WOD

6.30am Meeting for those interested in competition training. Check the Facebook post. 7am CrossFit 8am CrossFit A) Allstars Event 3 In teams of 3 For time: 150 Double Unders (50 each) 50 Power Cleans (70/45kg) 120 Double Unders (40 each) 40 Power Cleans (70/45kg) 90 Double Unders (30 each) 30 Power Cleans (70/45kg) B) Power Clean 1RM - 30 minute time cap...

A) 2015 Allstars Event 3 Barbell Complex 1RM Hang Clean Front Squat Jerk B) For time: 30 Thrusters 30 Bar-Facing Burpees ...

AMRAP in 3 minutes: 3 Power Snatches (40/30kg) 6 Pushups 9 Situps - 5 intervals - 1 minute rest between intervals - option to increase weight each interval e.g. 40, 50, 60, 70, 80kg ...

- Reminder of the timetable change for Saturday. The new class times are: 7am 8am A) "Zoe" For time: 30 Muscle-Ups - 10 minute time cap or B) 6 rounds for time: 10 Pull-Ups 10 Ring Dips - 10 minute time cap and C) Incrementing AMRAP in 7 minutes: Box Stepover (24/20". 2 x 15/10kg DB) Kettlebell Swing (32/24kg) - 1,1 / 2,2...

A) Strict Press 7 x 3 x 80 - 85% - every 2 minutes B) Back Squat 3 x 10 x 70% Happy Birthday Camo! ...

For time: 1000m Run 100 Double Unders 800m Run 80 Squats 600m Run 60 Situps 400m Run 40 Pushups 200m Run 20 Burpees ...

- April will be running a Crossover Symmetry workshop at 2pm this afternoon. For more information, click here. - As of next Saturday the class times will change to 7am and 8am due to the small numbers recently in the early classes. If the numbers pick...

A) 4 rounds for time: 15 Chest-to-Bar Pull-Ups 15 Overhead Squats (60/40kg) or B) 4 rounds for time: 15 Burpees 15 Kettlebell Swings (32/24kg) then C) Dips 10 - 10 - 10 - select a challenging standard to complete unbroken sets e.g. strict, weighted, rings, band assisted ...

Partner "Desforges" 5 rounds for time: 12 Deadlifts (102.5/75kg) 20 Pull-Ups 12 Clean and Jerks (62.5/45kg) 20 Knees-to-Elbows - Share workload as required. ...

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