Daily WOD

Skills - 9.30am - KB Clean and Jerk - "Jag 28" - Partner WOD or Solo WOD 7.30, 8.30am A) "Loredo"  (Partner WOD or Solo) Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunges 400m Run or B) “Tyler” 5 rounds for time: 7 Muscle-Ups 21 SDHP (45/30kg) [caption id="attachment_7307" align="aligncenter" width="461"] Gemma[/caption]...

"Christine" 3 rounds for time: 500m Row 12 Deadlifts @ bodyweight 21 Box Jumps (20". Old school plyo jumps allowed) ...

A) Thrusters / Ring Rows (Sub KB Swings if your biceps are needing a break) 5 x 7 / 10 B) For time: 400m Med Ball Carry (9/6kg) 200 Double Unders (7 minute time cap) [caption id="attachment_7292" align="aligncenter" width="430"] Julie N[/caption]...

A) AMRAP in 8 minutes: 3 Rope Climbs 5 Renegade Rows 7 Situps B) AMRAP in 8 minutes: 3 Shoot-throughs 5 Deadball (Hip to Shoulder) 7 Toes-to-Bar C) Handstand Walk Practice - This station will also have alternative exercises and progressions towards the Handstand walk. There will be something suitable for everyone to work on. Final heat of...

3 rounds for time: 400m Run 21 Pull-Ups 12 Hang Snatch (45/30kg) [caption id="attachment_7274" align="aligncenter" width="344"] Frenchy[/caption]...

Mo-Billi-ty 6.15pm A) Deadlift / Weighted Pushups 5 x 7 / 10 - Deadlift @75% of 1RM - Weighted Pushups: increment across the sets B) For time: 500m Row 50 Wall Ball (9/6kg) (7 minute time cap) [caption id="attachment_7264" align="aligncenter" width="426"] Dave C with that familiar expression.[/caption]...

All the best to Mercedes, Maddy, Keith and Chad competing in the beginner's comp at CrossFit Nouveau today. Rip in guys! httpv://www.youtube.com/watch?v=cc1ghGBq9JU...

MOBILITY 7.30am SKILLS 9.30am - Clean and Jerk WOD 7.30, 8.30am "Games Open 12.3" AMRAP in 18 minutes of: 15 Box Jumps (24/20") 12 Push Press (52.5/35kg) 9 Toes-to-Bar httpv://www.youtube.com/watch?v=tRPRB8pw_X8...

For time: 3 rounds of 5 Wall Climbs 10 Power Snatches (45/30kg) 15 Back Squats (45/30kg) Then 1000m Row [caption id="attachment_7245" align="aligncenter" width="640"] Speedy[/caption]...

A) Strict Press 3 x 3 x 85-90% of 1RM B) Weighted Pull-Ups 5-5-5 If you don't have strict bodyweight pull-ups do 3 x 10 x lightest band possible. [caption id="attachment_7236" align="aligncenter" width="640"] Feona, Kath L, Anita[/caption]  ...

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