Daily WOD

MOBILITY 7.30am TECH and SKILLS - no class today WOD 6.30, 7.30, 8.30am “The Chief” Complete as many rounds and reps as possible in 5 intervals of 3 minutes. Rest one minute between each interval. 3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats httpv://www.youtube.com/watch?v=_arbbbbG8Ks...

AUSTRALIA DAY HOLIDAY - Monday, 27th - OPEN GYM 7 to 9am WOD For time: 21-15-9 Toes-to-Bar Push Press (62.5/45kg) Then choose one, two or three of the following (to be included in overall time): A) 10 Muscle-Ups B) 50 Situps C) 1000m Run [caption id="attachment_5624" align="aligncenter" width="512"] Dani B[/caption]  ...

Mobility 6.15pm WOD Tabata Mash Up - Following the tabata protocol of 8 intervals of 20 seconds work followed by 10 seconds rest, complete 2 rounds of the following three stations for total reps - Rower (reps = total metres rowed divided by 5) - 5 Box Jumpovers (24/20"), 5...

Mobility 6.15pm WOD A) “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings (24/16kg) 12 Pullups B) Bar Dips 3 x 10  ...

A) Deadlift 5 x 5 x 80% of 1 RM - 10 minutes to warm up to starting weight - Begin each set at the start of every second minute B) OTM for 10 minutes: 2 Hang Power Cleans (approx 75% of 1 RM Power Clean) 3 Strict Pull-Ups (Make them challenging. Eg....

MOBILITY 7.30am TECH and SKILLS 9.30am - The Clean WOD “Victoria” 5 rounds for time: 10 Thrusters (45/30kg) 14 Box Jumps (24/20") 12 SDHP (45/30kg) 12 Burpees 27 Kettlebell Swings (24/16kg) [caption id="attachment_5584" align="aligncenter" width="448"] Speedy[/caption]...

Registration for the 2014 CrossFit Games Open is live. For time: 400m Farmer Carry (2 x 24/16kg KB) Then 800m Row 50 Med Ball Cleans (9/6kg) 800m Run httpv://www.youtube.com/watch?v=XWwHTxIMc9w...

MOBILITY 6.15pm WOD A) Snatch (full session) or B) Hang Power Snatch - 15 mins then: AMRAP in 12 mins 7 Hang Power Snatch (35/25kg) 14 Pistols 21 K-Climbers httpv://www.youtube.com/watch?v=o5F7X-UBETE...

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