Daily WOD

A) Power Snatch - Touch'n'Go 3 reps every 30 seconds for 10 cycles B) 2 rounds or time: 10 Muscle-Ups (Sub 20 Chest-to-Bar Pull-Ups) 50 Double-Unders httpv://www.youtube.com/watch?v=bsHA69zNULo Keegan Wolfenden - Current owner of CrossFit Lake Macquarie (formerly at CrossFit Brisbane as you can see in this video) smashes "Isabel" as Rx'd....

Mobility 6.15pm WOD A) “Holleyman” 30 rounds for time: 5 Wall Ball (9/6kg) 3 HSPU 1 Power Clean (102/70kg) or B) 30 rounds for time: 5 Box Jumps (24/20". Step-downs only) 3 Pushups 1 Power Clean @80% of 1RM [caption id="attachment_5782" align="aligncenter" width="512"] Krusher - Mobility never felt sooooooo good.[/caption]...

A) Press / Push Press Work up to 90% of 1RM Strict Press and then complete 3 sets of: 2 Strict Press + 5 Push Press B) 2 rounds for time: 20 Burpees (6" target or onto a plate) 20 Toes-to-Bar [caption id="attachment_5775" align="aligncenter" width="512"] Smithy[/caption]...

MOBILITY 7.30am TECH and SKILLS 9.30am - Snatch WOD "Hammer " 5 rounds for time: 5 Power Cleans (62.5/45kg) 10 Front Squat (62.5/45kg) 5 Jerks (62.5/45kg) 20 Pullups 90 Second Rest  [caption id="attachment_5768" align="aligncenter" width="342"] Dave M[/caption]...

4 x 10 minute stations. Stations 1, 2 and 3 will involve 30 seconds of work followed by 30 seconds of rest each minute for 10 minutes. Station 4 is a partner wod with a 10 minute time cap. #1 Row for total Calories #2 Double Unders for total...

Mobility 6.15pm WOD 10 rounds for time: 4 Deadlift @ 75% of 1RM 8 Chest-to-Bar Pull-Ups 12 Weighted Lunges (30 second rest between rounds. Time includes rest periods.) httpv://www.youtube.com/watch?v=V-f7nFbUujQ...

A) For time: 20 Push Press (50/35kg) 400m Run 15 Push Press 400m Run 10 Push Press 400m Run 5 Push Press 400m Run Then: B) 10 Muscle-Ups and/or C) 20 Dips and/or D) 30 Hand-release Pushups [caption id="attachment_5741" align="aligncenter" width="576"] Jason V[/caption]...

Mobility 6.15pm WOD Back Squat 3-3-3-3-3-3-3 These are working sets. Spend 15 minutes warming up to the first set of 3 and then do a set every 2.5 minutes. [caption id="attachment_5734" align="aligncenter" width="576"] Krusher[/caption]...

With a 20 minute time cap: 800m Row Then AMRAP 10 Toes-to-Bar 10 Dumbbell Push Press (5 x L, 5 x R. 20/15kg) 10 Burpee Box Jumps (24/20") 20 Double-Unders *Score = Total Reps (50 reps per round) [caption id="attachment_5727" align="aligncenter" width="348"] Samson[/caption]...

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