Daily WOD

MOBILITY 6.15-7.00pm A) 27 Thrusters (45/30kg) 400m Run 21 SDHP (45/30kg) 400m Run 15 Push Press (45/30kg) 200m Run 9 Cleans (45/30kg) 200m Run or B) "Legless" 27 Thrusters (45/30kg) 4 Legless Rope Climbs 21 Thrusters (45/30kg) 3 Legless Rope Climbs 15 Thrusters (45/30kg) 2 Legless Rope Climbs 9 Thrusters (45/30kg) 1 Legless Rope Climb httpv://www.youtube.com/watch?v=vwnQNM7ynWY...

- Deadlift 4 x 5 x 85% of 1 RM - 3 rounds for time: 10 Triangle K-Climbers 20 Kettlebell Swings 40 Double Unders This was a fantastic event. Sprints in CrossFit are often combined with other movements that limit the all out speed and agility components of the athlete. Here...

MOBILITY 6.45-7.30am 7.30-8.15am WEIGHTLIFTING 9.30-10.30am This session is on a trial basis at the moment and its continuation in the timetable depends on the numbers attending. It is aimed at members who are training for competitive purposes, are independently capable of managing their workouts and are motivated to extend their...

With a 25 minute time cap: 1km Row 1km Run Then AMRAP in the time remaining: 6 Deadlifts (125/85kg) 12 Ring Dips 18 Double Unders httpv://www.youtube.com/watch?v=0hZrXjyeJII...

MOBILITY 6.15-7.00pm WOD - Clean and Jerk 1RM - Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 1 Clean (75kg/50kg) - This includes a full squat to complete as Rx'd. 1 Jerk (75kg/50kg) Matt Swift of CrossFit Brisbane starts his heat at 13:00 httpv://www.youtube.com/watch?v=QNv3t_GPGkk...

OPTION A 3 x 7 minute AMRAPS for total reps: 3 Rope Climbs (Bring long socks) 7 Pistols 3 x 15m Farmer Carry Shuttles (Forwards, Backwards, Forwards) 7 Kettlebell Cleans (both hands) 3 Wall Climbs 7 Toes-to-Bar OPTION B (5am, 9.30am, 4pm, 5pm sessions only) 21, 097m Row (Check 2km row time) httpv://www.youtube.com/watch?v=mwAHTnWt3fg...

MOBILITY 6.15-7.00pm WOD - Thrusters 3RM - "Omar" 10 Thrusters (45/30kg) 15 Bar-Facing Burpees 20 Thrusters (45/30kg) 25 Bar-Facing Burpees 30 Thrusters (45/30kg) 35 Bar-Facing Burpees httpv://www.youtube.com/watch?v=Pe_7zg_dgas...

For time: 100 KB Swings (24/16kg) 50 Double Unders 100 Pushups 50 Double Unders 100 Situps 50 Double Unders Then either A) Weighted Pull-ups (10 minute time cap) 7-5-3-1 Limit of 2 attempts at each rep range for max total load. If you fail at a rep range both times your score for that range...

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