Daily WOD

A) Power Clean 3 x 8   B ) AMRAP in 20 minutes: 40 Pull-Ups 40 Situps 40 Push Presses (50/35kg) 400m Run   Scaling - partition as required ...

A) Back Squat   3 x 5 x 85%   - week 5, day 1   then   B ) 4 x 8 DB Concentration Curls DB Flys   or   C) AMRAP in 12 minutes: 4 Bicep Curls (30/20kg) 6 Power Snatches (30/20kg) 8 Pushups 100m Run [vc_gallery type="image_grid" images="25937" img_size="full" column_number="2"...

E2M x 6 rounds   A) 15 Wall Balls (9/6kg) 60 Flutter Kicks   B ) 150/120m Row 30 Bicycles   C) 15 Box Jumps (24/20”) 15 Toes-to-Bar ...

A) Back Squat   4 x 3 x 85%   - Week 4, day 2   B ) 5 rft: 10 Burpees 10 Power Cleans (62.5/45kg) ...

AMRAP in 25 minutes:   5 Deadlifts 10 Toes-to-Bar 15 HSPU 30 Double Unders   5 Deadlifts 10 Pull-Ups 15 Calories 30 Double Unders ...

A) Squat Clean   E30S x 15 rounds   B ) For time:   400m Run 21 G2OH (20/15kg plate) 9 Bar Muscle-Ups   400m Run 15 G2OH (20/15kg plate) 7 Bar Muscle-Ups   400m Run 9 G2OH (20/15kg plate) 5 Bar Muscle-Ups   - Compare to Thursday, May 5, 2016. [vc_gallery...

Choose two from the following:   A) E2M x 7   Superset   5 Weighted Dips 30 - 80 Double Unders   B ) E2M x 7   Superset   5 Bench Presses 10 – 20 Wall Balls (9/6kg)   C) Rowing Sprints   7 x 200m   - rest 1 minute between intervals [vc_gallery...

A) Back Squat   4 x 5 x 80%   - week 4, day 1   then   B ) 4 x 8   Jefferson Curls Glute Bridges   or   C) AMRAP in 12 minutes:   20 Second HS Hold (^8m HS Walk) 8 Hang Power Snatches (35/25kg) (50/35kg) 16 Situps [vc_gallery...

Public holiday schedule (no afternoon classes)   Please book in to the classes via the Mindbody app   7am - Legends + CrossFit 8am - CrossFit 9.30 - CrossFit   A) 10 rft:   200m Run 5 Strict Pull-Ups 5 Clean and Jerks (@ 50 - 60% of 1RM)   or   B ) “Abbate” For...

Last day for t-shirt/hoodie orders.   A) “Tyler” 5 rft: 7 Muscle-Ups 21 SDHP (45/30kg)     - sub Pull-Ups for Muscle-Ups. Aim for a number that you can complete in 2 to 3 sets per round.     B ) Teams of 3   12 minutes   Total metres   200m per interval   You can row, run,...

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