Daily WOD

Monday, 03/07/17

S1 Power Snatch 6 x 5 S2 Superset x 6 10 DB Bench Press 5 Wtd Pull-Ups M1 "Diane" 21-15-9 reps for time: Deadlifts (102.5/70kg) HSPU - 12 minute cap M2 AMRAP in 12 minutes: 20 Alt. KB G2OH (24/16kg) 10 Burpee Box Jumps (24/20") 2 Rope Climbs (bring long socks) ...

Sunday, 02/07/17 – Rest Day

Saturday, 01/07/17

7am Weightlifting 6, 7, 8am CrossFit A) "Barbara" 5 rounds for time: 20 Pull-Ups 30 Pushups 40 Situps 50 Squats - rest 3 minutes between rounds or B) "Murph" (partitioned*) For time: 1600m Run 100 Pull-Ups 200 Pushups 300 Squats 1600m Run - partition as required - a new leaderboard will be created for partitioned efforts * optional 10/5kg vest   ...

Friday, 30/06/17

A) Snatch - 15 minutes to build to a heavy single Then B) "Amanda" For time: 9-7-5 Muscle-Ups Snatches (61/43kg) or C) For time: 45 Cal Row 15 Snatches (45/30kg) 45 Box Jumpovers (24/20") 15 Snatches (45/30kg) ...

Thursday, 29/06/17

A) "Omar" For time: 10 Thrusters  (45/30kg) 15 Bar Facing Burpees 20 Thrusters  (45/30kg) 25 Bar Facing Burpees 30 Thrusters  (45/30kg) 35 Bar Facing Burpees B) Deadlift 8-8-8-8 ...

Wednesday, 28/06/17

For time: 2x 200m Run 200m Row 2x 60 Double Unders 20 Wall Ball (9/6kg) 2x 20 Box Jumps (24/20") 20 Toes-to-Bar 2x 20 Hang Power Cleans (60/40kg) 20 Pushups ...

Tuesday, 27/06/17

(A + B) or C A) Thruster 2-2-2-2-1-1-1-1 B) Box Squat 4-4-4-4-4-4-4-4 C) "Playground" (CT) For time: 1600m Run 21 KB Swings (32/24kg) 21 Goblet Squats (32/24kg) 800m Run 15 KB Swings 15 Goblet Squats 400m Run 9 KB Swings 9 Goblet Squats ...

Monday, 26/06/17

S1 Clean 2-2-2-2-1-1-1-1 S2 Press 8-8-8-8-4-4-4-4 M1 AMRAP in 12 mins: 12 Deadlifts (45/30kg) (^65/45kg) 12 Push Jerks (45/30kg) (^65/45kg) 12 Situps M2 AMRAP in 12 mins: 24 Double Unders 6 Strict Pull-Ups 6 Strict Ring Dips ...

Sunday, 25/06/17 – Rest Day

Congratulations Crystal on the birth of baby Jake! ...

Saturday, 24/06/17

7am Weightlifting 6, 7, 8am CrossFit Solo or Partner WOD "Luke" For time: 400m Run 15 Clean and Jerk (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Ball (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Front Rack Lunges (70/50kg) 400m Run Solo - Click here to compare to 17/02/15 Partner option: – Both partners complete...