Daily WOD

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,...

Tomorrow is the last day for getting in your shirt/hoodie orders.   A) Pause Front Squats   5 x 5   - squat variation for week 3, day 2   _________________   then   B ) Split Jerk   8 x 3   or   C) AMRAP in 15 minutes: 4 Abwheel Rollouts (sub 12 Heel Taps) 8 Pushups 12 RKBS 16...

A) Power Clean   - 8 minutes to build to a heavy triple     B ) E3M x 8   4 Strict Pull-Ups (^Bar Muscle-Ups) 8 Box Jumps (24/20”) 8 Power Cleans (35/25kg) (^50/35kg) 8 Front Rack Lunges (35/25kg) (^50/35kg) [vc_gallery type="image_grid" images="25860"...

2 rounds   A) 0 – 4:00 40/30 Calories   B ) 4:00 – 8:00 AMRAP 10 Toes-to-Bar 5 Strict Presses   C) 8:00 – 12:00 150 Double Unders (scale to AMRAP in 2.30 minutes)   D) 12:00 – 16:00 AMRAP 10 Burpees 5 Push Presses [vc_gallery type="image_grid" images="25851"...

A) Snatch 5 x 1 x 50% 4 x 1 x 60% 3 x 1 x 70% 2 x 1 x 75% 5 x 1 x 80%+   or   B) 5 rft: 400m Run + 30 Alt DB Snatches (20/15kg. Rnds 1, 3, 5) + 30 Alt Toe Taps (Rnds 2,...

Anzac Day public holiday class schedule (no afternoon classes) 7am Legends + 8am CrossFit 9.30am CrossFit   - Choose three   - On a running clock, with a 10 minute time cap for each:   A) 21-15-9 reps for time   Calories DB Push Presses (2 x 20/15kg) V-Ups   B) 21-15-9 reps for time   Hang Power...

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