Daily WOD

Thursday, 15/09/16

A) Clean - build to a heavy set of 5 touch'n'go reps B) "Open 16.2" With successive 4 minute cutoff points, complete a round of: 25 Toes-to-Bar 50 Double Unders 15 Squat Cleans (61/43kg) – If the work is completed for that round progress immediately to the next round. You do not need to...

Wednesday, 14/09/16

  A) “McGhee” AMRAP in 30 minutes: 5 Deadlifts (125/90kg) 13 Pushups 9 Box Jumps (24/20") - compare to 20/12/2012 or B) 0:00 - 10:00 AMRAP 5 Deadlifts (100/70kg) 7 Pushups 8 Box Jumps (24/20") 10:00 - 15:00 600m Run 15:00 - 20:00 AMRAP 5 Hang Power Cleans (60/40kg) 7 Situps 8 Lateral Jumps (L+R=1) 20:00 - 25:00 600m Run 25:00 - 30:00 5 Push Jerks (60/40kg) 7 Squats 8 Box Jumpovers...

Tuesday, 13/09/16

A) Hang Power Snatch 5-5-5 B) Power Snatch 4-4-4 C) Hang Snatch 2-2-2 D) Snatch 1-1-1 The little champion. Paige on her way to a podium finish at the Australian Champioships on the weekend. (Photo coutesy of the AWF) ...

Monday, 12/09/16

“Fight Gone Bad” 3 rounds for total reps: Wall Ball (9/6kg) SDHP (35/25kg) Box Jumps (20") Push Press (35/25kg) Row (Calories) One minute per station. No rest between stations. One minute rest between each round. ...

Sunday, 11/09/16-Rest Day

Saturday, 10/09/16

6:00, 7:00, 8:00am CrossFit A) AMRAP in 4 minutes: 10 Weighted Lunges (24/16kg) 40 Double Unders B) 5 rounds for total Pushups/HSPU 0:00 - 1:00 15 KB Swings (24/16kg) (^32/24kg) 1:00 - 4:00 10 Pull-Ups (^C2B) 400m Run AMRAP Pushups (^HSPU) 4:00-5:00 Rest 7:00am Weightlifting  ...

Friday, 09/09/16

A) "Christine" 3 rounds for time: 500m Row 12 Deadlifts @ bodyweight 21 Box Jumps (20". Old school plyo jumps allowed) or  B) Games Open 15.1 and 15.1 a From 0:00 to 9:00 15.1 15 Toes-to-Bar 10 Deadlifts (52.5/35kg) 5 Snatches (52.5/35kg) Scaled standards are on the board at the gym. From 9:00 to 15:00 15.1 a Establish a max Clean and...

Thursday, 08/09/16

Thruster Ladder EMOM 5 Thrusters 0-5 (35/25kg) 5-10 (42.5/30) 10-15 (52.5/35) 15-20 (62.5/42.5) 20-25 (70/47.5) 25-30 (80/52.5) 30-35 (90/60) ...

Wednesday, 07/09/16

15-12-9-6-3-6-9-12-15 Power Clean Bench Press  ...

Tuesday, 06/09/16

A) AMRAP in 4 minutes: 10 Weighted Lunges (24/16kg) 40 Double Unders B) AMRAP in 20 minutes: 8 Pull-Ups (^Strict) 8 Box Jumps (24/20") (^30/24") 12 KB Swings (24/16kg) (^32/24kg) 12 Situps (^T2B) ...