Daily WOD

Monday, 02/10/17

8am session only. Scaling and substitution options are on the board at the gym to moderate the volume in this workout, particularly on the Deadlifts. "Andy" For time: 25 Thrusters (52.5/37.5kg) 50 Box Jumps (24/20") 75 Deadlifts (52.5/37.5kg) 2400m Run 75 Deadlifts 50 Box Jumps 25 Thrusters - if you have a 10/5kg vest, wear it. ...

Sunday, 01/10/17

One session tomorrow at 8am for the public holiday. ...

Saturday, 30/09/17

7am Weightlifting 9.15am CrossFit Kids 6,7,8am CrossFit Linchpin Test 6 4 rounds for time: 21 Wall Ball (9/6kg) 18 Pull-Ups 15 KB Swings (24/16kg) 12 HSPU ...

Friday, 29/09/17

A) "Isabel" For time: 30 Snatches (62.5/45kg)   B) Partner WOD   With a 14 minute time cap: 120 Double Unders each 60 Cal Row 60 Situps 60 SDHP (40/30kg) 120 Double Unders each ...

Thursday, 28/09/17

A) Clean Pull + Hang Clean Pull + Hang Clean   B) AMRAP in 12 minutes: 15 Box Jumpovers (24/20") 12 Pushups (^Ring Dips) 9 Power Cleans (50/35kg) (^70/50kg) ...

Wednesday, 27/09/17

"Rankel" AMRAP in 20 minutes: 6 Deadlifts (102.5/70kg) 7 Burpee Pull-Ups 10 KB Swings (32/24kg) 200m Run ...

Tuesday, 26/09/17

E2M Back Squat 5 @70% 3 @ 75 % 1 @ 80% 5 @ 75% 3 @ 80% 1 @ 85% 5 @ 80% 3 @ 85% 1 @ 90% 15 Front Squats @ 50% of Back Squat 1RM ...

Monday, 25/09/17

A) Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 B) AMRAP in 10 minutes: 40 Double Unders 10 C2B Pull-Ups 10 Hang Power Snatches (45/30kg) Photo credit: Michael Coppola Photographics ...

Sunday, 24/09/17 – Rest day.

Saturday, 23/09/17

6, 7, 8am CrossFit 7am Weightlifting 9.15am CrossFit Kids A) AMRAP in 20 minutes: 8 Deadlifts (100/70kg) 8 Lateral Burpees 12 Squats 200m Run or B) "DG" AMRAP in 10 minutes: 8 Toes-to-Bar 8 DB Thrusters (15/10kg) 12 DB Lunges (15/10kg) ...