Daily WOD

For time: 3 x 15 Russian KB Swings (32/24kg) 15 Toes-to-Bar 3 x 15 KB SDHP (32/24kg) 15 Weighted Lunges [caption id="attachment_6888" align="aligncenter" width="640"] Jono cracks 2 hunjy[/caption]...

Back Squat 3 - 3 - 3 - 3 @ 90% of 1RM [caption id="attachment_6879" align="aligncenter" width="640"] Wishing you a speedy recovery Bec.[/caption]...

Due to the recent numbers in classes on Saturday we are cutting the 6.30am CrossFit class so the timetable will now be as follows: 7.30am - MOBILITY 7.30am - CROSSFIT 8.30am - CROSSFIT 9.30am - SKILLS MONDAY 6.15pm - MOBILITY WOD With a 25 minute time cap: Buy in 800m Row 1000m Run Then AMRAP 5 Power Cleans...

MOBILITY 7.30am SKILLS 9.30am - Jerk from behind the neck + Overhead Squat WOD 6.30, 7.30, 8.30am "Bell" 3 rounds for time: 21 Deadlifts (85/60kg) 15 Pull-Ups 9 Front Squats (85/60kg)  ...

3 rounds, each for time, starting at 0:00, 8:00, 16:00 750m Row 20 Kettlebell Swings (32/24kg) 10 Strict HSPU httpv://www.youtube.com/watch?v=nGD0CTE1Ylk&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

Thanks to Kat Mons for giving up another four hours today to finish the Wall Ball lines and Steve Kellner for his time and effort extending the Pull-Up rig. I didn't intend this to be an extended post but as the gym nears completion and while...

For time (with a 30 minute time cap): 21 Front Rack Lunges (40/30kg) 21 Med Ball Cleans (9/6kg) 800m Run 15 Front Rack Lunges (50/40kg) 15 Med Ball Cleans (9/6kg) 600m Run 9 Front Rack Lunges (60/50kg) 9 Med Ball Cleans (9/6kg) 400m Run Plus A) and/or B) and/or C) (included in overall time) A) 10 Muscle-Ups B)...

A) Press 5-5-5 B) 5 rounds for time: 5 KB Power Clean + Push Press (LH) (24/16kg) (^32/24kg) 5 KB Power Clean + Push Press (RH) (24/16kg) (^32/24kg) 10 Kick Back Burpee Box Jumps (24/20") (^Full Burpee) [caption id="attachment_6820" align="aligncenter" width="640"] Sumi guns[/caption]...

It was a big day at the gym on Sunday. Many many thanks to everyone that came along and invested their Sunday time and energy into the numerous tasks on the to do list, including the lunch time bbq. Improvements were made to the front...

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