Daily WOD

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. ...

A) With a 14 minute time cap: 60/45 Cal Row 40/30 Box Jumps (24") Then AMRAP 10 Hang Power Cleans (50/35kg) (^70/50kg) 40 Double Unders Then  B) 6 minutes to find 2RM T'n'G Power Clean (you can only rest in the rack position) https://www.youtube.com/watch?v=9tbIdxrt5lk...

All the best to the Aussies and Kiwis competing at the CossFit Games this week, and especially the locals - CrossFit Rocks in the Team division and Matt Swift in the Masters division 45-49 yrs. A) Split Jerk 2 - 2 - 2 - 2 - 2 B) Front Squat 2 -...

“Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) - Plenty of scaling/modification options are on the board at the gym. This is a tough workout and an excellent test of staying power for your choice of movements. Well done to the Kokoda trekkers! ...

4 x 4 minute AMRAPs A) 2 Deadlifts @ 80% 4 Muscle-Ups Rest 2 minutes B) 4 Burpees onto plate 8 Overhead Lunges (20/15kg plate) Rest 2 minutes C) 8 Deadlifts @60% 16 Squats Rest 2 minutes D) 400m Run loop Congratulations to Foxy and Jaz on the birth of Hugo James! ...

Rotating every minute for 24 minutes: A) Bench Press 4 x 80 - 85% B) Pushups 10 - 15 reps C) Spotter ...

With a 20 minute time cap 1000m Row Then AMRAP 20 Situps 20 Kettlebell Swings (24/16kg) 20 Box Jumps (30/24") 20 Kettlebell Swings 20 Jumping Lunges httpv://www.youtube.com/watch?v=3MdH4TCWU1w...

"Marco" 3 rounds for time: 21 Pull-Ups 15 HSPU 9 Thrusters (62.5/45kg)   Photo courtesy of Michael Coppola Photographics  ...

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