Daily WOD

Tuesday, 20/02/18

A) Hang Power Clean 5 - 5 - 5   B) Partner WOD 10 rft: 15 Hang Power Cleans (45/30kg) 200m Run 15 Box Jumps (24/20") ...

Monday, 19/02/18

A) Complex for max load   3 Push Jerks 3 Pause Front Squats   - 2 second pause in squat   B) 5 rft: 9 DB Thrusters* 9 Toes-to-Bar   * Holding two dumbbells (20/15kg), every 3 reps = 1 LH Thruster 1 RH Thruster 1 Reg. Thruster ...

Sunday, 18/02/18 – Rest day.

Saturday, 17/02/18

7am Weightlifting with Krusher 9.15am CF Kids 6, 7, 8am CrossFit   WOD   "T" 5 rounds for time: 100m Sprint 10 Clusters (52.5/35kg) 15 KB Swings (32/24kg) 100m Sprint - 2 minutes rest ...

Friday, 16/02/18

With a 12 minute time cap, for time: A) 800m Row 40 Box Jumps (24/20") 30 Hang Power Cleans (52.5/35kg) 20 HSPU 10 Power Snatches (52.5/35kg) B) EMOM x 7 3 Snatches https://www.youtube.com/watch?v=8QeUid89vKw...

Thursday, 15/02/18

CF Kids 5pm   WOD   Rotating E2M for 3 rnds   A) 50 Double Unders 10 Strict Alt DB Presses   B) 20 Wall Ball 20 Situps   C) 50 Double Unders 15 KB Swings   D) 10 Ring Dips 20 OH Lunges   E) 10 Cal Row or Air Dyne 20 Second L-Sit   https://www.youtube.com/watch?v=c-M86UfQ1lU...

Wednesday, 14/02/18

A) OHS 5 x 7 B) Snatch Balance 10 x 1 - start at 50% of heaviest OHS set ...

Tuesday, 13/02/18

Deadlift "Cindy" AMRAP in 20 minutes: 5 Pull-Ups 1 Deadlift 10 Pushups 1 Deadlift 15 Squats 1 Deadlift ...

Monday, 12/02/18

A) Power Clean + Push Jerk 10-8-6-4-2-2-2 B) Open 13.4 AMRAP in 7 minutes: 3,3 / 6,6 / 9,9 etc G2OH (62.5/45kg) Toes-to-Bar ...

Saturday, 10/02/18

7am Weightlifting with Krusher 9.15am CrossFit Kids 6, 7, 8am CrossFit A) Running "DT" 5rft: 400m Run 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans 6 Push Jerks or B) "Open 14.5" For time: 21-18-15-12-9-6-3 Thrusters (43/30kg) Bar-Facing Burpees Thanks Alex and his team from E and A Sinitsky Painting Solutions for freshening up the gym with some much needed brightness and colour,...