Daily WOD

MOBILITY 7.30am SKILLS 9.30am - Barbell Complex: Power Clean + Hang Clean + Clean + Jerk WOD 6.30, 7.30, 8.30am A) 5 rounds for time: 10 Pull-Ups 10 Pushups 10 SDHP (45/30kg) 10 Front Squats (45/30kg) or B) “Tyler” 5 rounds for time: 7 Muscle-Ups 21 SDHP (45/30kg) ...

We will be closed tomorrow for ANZAC DAY. With a 20 minute time cap: Buy in 20 Burpee Box Jumps (24/20") 20 Dips 20 Wall Ball (9/6kg to 11.5/10' target) Then AMRAP 10 Pistols (alt.) 20 KB Swings (24/16kg) 40 D-U's httpv://www.youtube.com/watch?v=TWvIu7s-vIM...

We will be closed for ANZAC Day. A) AMRAP in 7 minutes: 2 Alternating DB Waiter Carry Lunges (20/15kg) 6 T2B B) Back Squat 4 x 5 x 75 - 85% of 1RM 274 lbs = 124kg httpv://www.youtube.com/watch?v=3ubwYcGmNug...

A) "Fran" For time: 21-15-9 Thrusters (43/30kg) Pull-Ups or B) "Heavy Fran" For time: 15-12-9 Thrusters (61/43kg) Pullups (20/15kg) Then C) Hang Power Snatch 1:58 "Fran" by Matt Healey of CrossFit Cronulla httpv://www.youtube.com/watch?v=S0bEwSKKPvM...

OPEN GYM 8 - 10am (No other times today) Suggested WOD Ten rounds for time of: 15 Deadlifts (60/40kg) 15 Push-ups httpv://www.youtube.com/watch?v=IgfA9kNrzXc...

EASTER WEEKEND SATURDAY - 7am CrossFit only  Monday – 8-10am Open Gym WOD - 7am official start, although there will be a number of people starting earlier if you want to join them. "Clovis" For time: 16km Run 150 Pukies (Burpee Pull-Ups) Partition as required. Approach with caution! Be sensible with this. If you...

EASTER WEEKEND FRIDAY - CLOSED Saturday – One session – 7am CrossFit only (The WOD will be “Clovis”. Scaling options will be provided. Check Wednesday’s “Comments”) Monday – 8-10am Open Gym httpv://www.youtube.com/watch?v=E0H_TLe1J3w...

EASTER WEEKEND Friday - Closed Saturday - One session - 7am CrossFit only (The WOD will be “Clovis”. Scaling options will be provided. Check yesterday's “Comments”) Monday - 8-10am Open Gym WOD For time: 50 Wall Ball (9/6kg) Then 2 rounds of: 30 Situps (^T2B) 30 Pushups (^HSPU) 30 Back Extensions (^DL @ 40% of...

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