Daily WOD

- 3 rounds - 10 minutes per round   @ 0:00 10 KB Thrusters (2 x 16/12kg)   From 1:00 – 4:00 AMRAP 1 Wall Walk 3 Burpees 5 Deadlifts   @ 5:00 10 KB Thrusters   From 6:00 – 9:00 AMRAP 1 Clean 3 Bar Muscle-Ups 5 Box Jumpovers (24/20”) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

A) Weightlifting   or   B) 1. 0 – 8:00 AMRAP 500/400m Row 30 Wall Balls (9/6kg)   2. 10:00 – 18:00 AMRAP 200m Run 15 Toes-to-Bar   3. 20:00 – 28:00 AMRAP 20 Wall Balls (9/6kg) 10 Toes-to-Bar   4. 30:00 – 35:00 EMOM 30 Seconds Max Pushups [vc_gallery type="image_grid" images="30678" img_size="full" column_number="2"...

A) E2M x 7 10 Overhead Lunges 5 Overhead Squats   B) AMRAP in 14 minutes:   5 Power Snatches (62.5/45kg) 15 Situps 45 Double Unders   The joy of double-unders. It's worth a re-post. ...

A) Push Press   E1½M   1 x 10 @ 50% 1 x 8 @ 60% 1 x 6 @ 70% 7 x 5 @ 75%+   B) Back Squat   E3M x 5   3 @ 60% 2 @ 70% 1 @ 80% [vc_gallery type="image_grid" images="30671" img_size="full" column_number="2"...

Class times 6am 7.10am 8.30am   E3M x 5   A) 6 Devils Presses (2 x 20/15kg) 9 DB Thrusters 12 Calories   B) 6 Strict Pull-Ups 9 Hang Power Cleans (62.5/45kg) 12 Wall Balls (9/6kg) ...

Normal class schedule today (no CF Kids) 5.30am CrossFit 6.30am Weightlifting 7.30am CrossFit   4 x 5 minute intervals   A) 50/40 Calories Then AMRAP KB Swings (24/16kg)   B) 50 Lunges Then AMRAP Double Unders   C) 50 /40 Calories Then AMRAP Pushups   D) 50 Box Jumps (24/20”) Then AMRAP Toes-to-Bar [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

Public holiday class times: 6am 7.10am 8.30am   A) Dumbbell “T.U.P”   For time: 15-12-9-6-3 Power Cleans (2 x 20/15kg DB) Pull-Ups Front Squats (2 x 20/15kg DB) Pull-Ups - 20 min time cap   B) Dumbbell Bench Press   5 x 10 ...

NB: Friday and Monday public holiday class times. 6am 7.10am 8.30am   Thursday WOD A) Weightlifting   or   B) 1. 0 – 10:00 AMRAP 10 Stepups (24/20”. 24/16kg) 10 Situps 10 LH KB Snatches (24/16kg) 10 Situps 10 RH KB Snatches 10 Situps   2. 12:00 – 26:00 Alt EMOM   12 KB Gorilla Rows (2 x KBs) 5 – 10...

E6M x 5 rounds   15 Toes-to-Bar 250m Row 12 Box Jumpovers (24/20”) 200m Run 9 Power Snatches (52.5/35kg) ...

CrossFit Total   1RM Deadlift 1RM Strict Press 1RM Back Squat   Sub - 3 x 5 for each ...

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