Daily WOD

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"...

A) Snatch 3-3-3-2-2-2-1-1-1   B) 3 rft: 20 Box Stepovers (24/20") (^20/15kg) 10 Deadlifts (100/70kg) (^125/90kg) ...

A) E45S x 10 rounds 2 Hang Power Cleans   B) AMRAP in 12 minutes: 4 Hang Power Cleans 8 Strict Hanging Knee Raises (^Strict Hanging Leg Raises) 16 Lateral Plate Jumps ...

public holiday, morning classes only. - 7am – Legends + 8am – CrossFit 9.30am – CrossFit   Partner or solo   AMRAP in 30 minutes:   4 x 40 Double Unders 10 Front Squats (50/35kg)   800m Run   4 x 10 Toes-to-Bar 10 S2OH (50/35kg)   800m Run [vc_gallery...

Normal class schedule 6am, 7.20am, 8.40am   A) Back Squat   5 x 5   Then   B) For time:   10-8-6-4-2   Strict Pull-Ups Strict Dips KB Lunges (24/16kg)   Or   C) For time:   50 Pull-Ups 2km Run ...

Morning classes only today for the public holiday. Monday's schedule will be the same as today's. Saturday will be the regular class schedule and weightlifting is back on.   7am - Legends + 8am - CrossFit 9.30am - CrossFit   “Dork”   6 rft: 60 Double Unders 30...

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