Daily WOD

Next Saturday evening Kat is organising a screening of X-Men and X-Men 2 in the Mobility Room. Details are on the community board at the gym. httpv://www.youtube.com/watch?v=-ot63GiM7DM...

No 6.30am class until further notice. MOBILITY 7.30am SKILLS 9.30am - Butterfly Kip - Rings: Strength and Conditioning  WOD 7.30, 8.30am "Moore" With a 20 minute time cap: 1 Rope Climb 400m Run AMRAP Handstand Pushups (You can only rest with arms at full extension, heels only on the wall. Kipping HSPU allowed.) or AMRAP in 20 mins: 400m Run 5 Burpee Box...

A) "Karen" For time: 150 Wall Ball (9/6kg) B) OTM for 7 minutes: 3 Power Snacthes @ 60% of 1RM 3 Strict Pull-Ups (^Bar Muscle-Ups) httpv://www.youtube.com/watch?v=0UyY3biQqa8&list=PLdWvFCOAvyr0-kGXJtMybboitT6vIOyR-...

A) Push Press 3 - 3 - 3 - 3 @90% of 1RM B) On the minute for 5 minutes: 3 Deadlifts @75% of 1RM 5 Double Jump Lateral Burpees httpv://www.youtube.com/watch?v=4NAKD-5c89Y...

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...

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