Daily WOD

INVICTUS Capacity Test 4 minutes Max Effort Row for Calories 60 seconds rest 3 minutes Max Effort Pull-Ups 60 seconds rest 2 minutes Max Effort Back Squat (BW / 0.75 BW) 60 seconds rest 1 minute Max Effort Shoulder to Overhead (62.5/45kg) httpv://www.youtube.com/watch?v=kESw5O99F18&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

A) Clean and Jerk 1RM You can choose to work on C&J for the whole session or with 20 minutes to go move on to the optional finisher: B) For time 600m Run 40 Situps (^T2B) 20 SDHP (35/25kg) (^10 Deadball 50kg+/35kg+) httpv://www.youtube.com/watch?v=8miqQQJEsO0...

"TK" AMRAP in 20 minutes: 8 Strict Pull-Ups 8 Box Jumps (36/30") 12 KB Swings (32/24kg) httpv://www.youtube.com/watch?v=C6T5O986arw&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

A) Front Squat 7-7-7-5-5-5-3-3-3 B) 2 rounds for time: 40 Double Unders 20 Overhead Lunges (20/15kg) 10 Ring Dips httpv://www.youtube.com/watch?v=uApOFm0AhZc&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

The gym will be open at 4pm this afternoon for anyone who would like to join in the Hero WOD "Zeus". Check the Comments for a workout description. This will not be a coached session and is not an Open Gym. MOBILITY 7.30am SKILLS 9.30am - Squats: Tempo training WOD With a...

A) Power Snatch 20 minutes to work up to a heavy triple (touch'n'go) B) Incrementing (2-4-6-8...

A) 2 rounds for time: 40m Walking Lunge 800m Run 40 Squats B) Partner WOD (Indian file) For time: 20 Cal Row 20 Sit-ups 20 Med Ball Cleans (9/6kg) 20 Sit-ups 20 Cal Row C) Partner WOD (not for time) 10 Deadball G2S (1 for 1) httpv://www.youtube.com/watch?v=oo2TdTSN1pw&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

A) Deadlift 20 minutes to work up to a heavy triple. No T'n'G, reset for each rep. B) OTM for 10 minutes: 1 Deadlift @90% of triple 5 Pushups (^HSPU) 20 Double Unders [caption id="attachment_6438" align="aligncenter" width="640"] Leeka[/caption]  ...

A) 12 minutes Push Jerk B) 17 minute time cap 5 rounds for time: 8 Shoulder to Overhead (60/40kg) (^70/50kg) 12 Toes-to-Bar 16 Box Jumps (24/20") Thanks to CrossFit Frankston for this workout. [caption id="attachment_6425" align="aligncenter" width="427"] Bec C[/caption]...

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