Daily WOD

5pm - CrossFit Kids begins for term 4 (no adult class on at this time)   "Emily"   10 rounds for time:   30 Double Unders 15 Pull-Ups 30 Squats 100m Sprint   - rest 2 minutes ...

A) Power “Elizabeth”   For time:   21-15-9 Power Cleans (62.5/45kg) Ring Dips   - 10 minute time cap   B) “Betty”   5 rft: 12 Push Presses (62.5/45kg) 20 Box Jumps (24/20”)   - 10 minute time cap ...

CrossFit Teens classes begin today (Tuesday) for term 4 at 5pm. CrossFit Kids (6 - 12 yrs) begins Thursday. Ring Jim on 0408 590 530 for enquiries.   A) Overhead Squat   or   Snatch Balance   6-6-4-4-2-2-2-2   B) 7 rft:   14 Situps 7 SDHP (52.5/35kg) ...

Public holiday - 8am class only.   A) “Jenkins”   - Partner WOD   AMRAP in 40 minutes: 50 Burpees (6") 400m Run 50 KB Swings (24/16kg) 400m Run 50 Pull-Ups 400m Run 50 Pushups 400m Run   - run together - share other reps as required, minimum of 5 reps per set   Scaling: #1 AMRAP in 30 or 20 minutes #2 Share the run   or   B)...

A) AMRAP in 10 minutes: 15 RKBS (24/20kg) 12 Weighted Lunges (24/16kg) 9 V-Ups 100m Run   B) AMRAP in 10 minutes: 15 Wall Balls (9/6kg) 12 Pull-Ups 9 HSPU 100m Run ...

“Open 17.1”   With a 20 minute time cap, for time:   Dumbbell Snatches (1 x 22.5/15kg) Burpee Box Jumpovers (24/20”)   Round – DB Sn. / BBJO 1 – 10 / 15 2 – 20 / 15 3 – 30 / 15 4 – 40 / 15 5 – 50 / 15 ...

NB: 5pm - regular CrossFit class (no kids class on today)   A) Superset   Bench Press Devils Presses   5-5-5-5-5-5   B) 10 rft: 30 Double Unders 10 Hang Power Cleans (45/30kg) ...

A) Hang Power Snatch   5-5-5-5-5-5   B) "Open 15.2”   Infinite E3M   OHS (43/30kg) C2B Pull-Ups   Round 1 2 x (10 OHS, 10 C2B)   Round 2 2 x (12 OHS, 12 C2B)   Round 3 2 x (14 OHS, 14 C2B)   etc… ...

A) Superset   Deadlift Front Squat   5-5-5-5-5-5   B) For time: 800m Run 40 Toes-to-Bar   - 10 minute time cap   ...

For time: 25 Thrusters (55/40kg) 50 Box Jumps (24/20") 25 Power Cleans (55/40kg) 50 Calories 25 Power Cleans 50 Box Jumps 25 Thrusters   - 25 minute time cap ...

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