Daily WOD

The kids and teens classes resume this week. Both are $150 for the term: Teens - Fridays, 4.55pm Kids - Saturdays, 10am   A) Back Squat 5 x 5 x 75%   B) AMRAP in 12 minutes: 12 Pushups 12 Toes-to-Bar 12 Lunges 12 Deadlifts (40/25kg)   - also complete 50/40 Calories inside...

Rotating EMOM for 24 minutes:   100 - 200m   4 Hang Cleans   6 Pull-Ups (^ C2B or BMU)   8 Box Jumps (select a challenging height or increase reps to regular height)   "Regularly learn and play new sports" is one of the features in CrossFit's...

A) Back Squat 5 x 3 x 75%   then   B) Push Press 8 x 5 incrementing   or   C) AMRAP in 15 minutes: 60 second Plank 40 Double Unders 20 Lunges 10 Push Presses ...

10 rft:   2 Wall Climbs (sub 8 Alt Toe Taps or 12 Shoulder Taps) 10 Situps 2 Rope Climbs (sub 10 Bent Over Rows) 10 Alt DB Snatches (20/15kg)   - 30 minute time cap [vc_gallery type="image_grid" images="25777"...

A) "Luce" 3 rft: 1km Run 10 M-Ups (sub 25 Pull-Ups) 100 Squats (scale reps, 3 minutes max per round)   or   B) QF 21.3 For time: 120 Wall Balls (9/6kg) 120 Calories   Rx’d – straight through Scaled – partition as required   + extra 5 x 10 DB Bench Press [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

A) Power Snatch 6-6-6-4-4-4-2-2-2   - If your plan is to follow up with QF 21.5 use this time to build to starting weight   then B) QF 21.5 For time: 9-6-3 Snatches (83/61kg) Burpee Box Jumpovers (30”)   Or   C) Alt EMOM x 12 minutes: 5 – 10 Deadlifts 5 – 10 Burpee Box Jumps [vc_row...

A) Back Squat 5 x 5 x 70%   B) AMRAP in 15 minutes: 5 Pushups 5 V-Ups 10 Double Unders 6 Pushups 6 V-Ups 15 Double Unders 7 Pushups 7 V-Ups 20 Double Unders etc… ...

A) Clean and Jerk 3-3-3-2-2-2-1-1-1   B) 3 rft:   20 Front Rack Lunges (40/25kg) 20 SDHP (40/25kg) ...

For time:   75 Calories (800m Run – 4 x 200) 60 Box Jumps (24/20”) 45 RKBS (32/24kg) 30 Goblet Squats (32/24kg) 15 Burpees   - starting on the 0:00, E2M complete 10 HSPU (DB Strict Presses)   - 25 minute time cap [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

A) Muscle-Ups - progressions and skill work   or   Alt EMOM x 16 minutes:   Odd minutes 1 to 5 Muscle-Ups (^strict) (sub Pull-Ups or transitions)   Even minutes 10 to 15 Calories   B) AMRAP in 8 minutes: 40 Wall Balls 40 Pushups [vc_gallery type="image_grid" images="25736" img_size="full" column_number="2"...

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