Daily WOD

Happy Birthday Mum! On Friday we will be running a class at 8am only. There will be three choices of workout with the regular scaling and modifications presented to the group. The workouts are "Ned", "Sham" and "Ozzy". You will find these workouts on crossfit.com from...

A) Power Clean 15 minutes to work up to heavy touch'n'go doubles B) Partner WOD Alternating movements, so one partner works while the other rests: AMRAP in 15 minutes 10 Power Cleans (60/40kg) 10 Lunges (60/40kg) 10 Chest-to-Bar Pull-Ups [caption id="attachment_7860" align="aligncenter" width="640"] Sharelle[/caption]...

A) Front Squat or Overhead Squat 5 x 5 x 75% or Snatch Balance B) AMRAP in 5 minutes: 30 Double Unders 5 Burpee Box Jumps + Squat (24/20") Two hours of coverage but you can skip lots of filling to get the action. httpv://www.youtube.com/watch?v=1FYuZqFxR08&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

For time: A) 50 Cal Row 5 Rope Climbs 50 Pushups + B) 2km Run and/or C) 20 Bar Muscle-Ups [caption id="attachment_7818" align="aligncenter" width="640"] 9.30am post WOD. Good session, although not so many smiles 10 minutes earlier.[/caption]...

A) “Helen” 3 rounds for time: 400m Run (^800m) 21 KB Swings (24/16kg) (^32/24kg) 12 Pull-Ups (^Strict or 6 Muscle-Ups) or B) “Mary” AMRAP in 20 mins: 5 HSPU 10 Pistols (alternating) 15 Pull-Ups [caption id="attachment_7808" align="aligncenter" width="556"] Damo I hanging with style and the Big Easy[/caption]...

AMRAP in 3 minutes: 3 Power Snatches (62.5/45kg) 20 Double Unders Rest 3 minutes AMRAP in 4 minutes: 4 Power Snatches (52.5/35kg) 20 Double Unders Rest 4 minutes AMRAP in 5 minutes: 5 Power Snatches (42.5kg/25kg) 20 Double Unders ...

Back Squat 10 x 4 x 80% or 10 x 2 x 90% [caption id="attachment_7790" align="aligncenter" width="640"] Felix, Dion, Brett[/caption]  ...

“Roy” 5 rounds for time: 15 Deadlifts (102.5/70kg) 20 Box Jumps (24") 25 Pull-ups httpv://www.youtube.com/watch?v=CCEzBafj3eY&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

A) Weighted Dips 6 x 3 B) Farmer's Walk 6 x 10m C) For time: 20 Deadball Ground to Shoulder [caption id="attachment_7771" align="aligncenter" width="640"] Team WOD mayhem[/caption]...

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