Daily WOD

MOBILITY 6.15 - 7.00pm WOD A) Overhead Squat 1 x 10 x 50% 1 x 7 x 75% 1 x 5 x 80% 2 x 3 x 85% 3 x 3 x 90%   For time (with a 5 minute time cap for each movement): B) 10 Muscle-Ups and/or C) 200 Double Unders and/or D) 30m Handstand Walk httpv://www.youtube.com/watch?v=gI4DsvaEsQw...

The keys that went missing last night have been found. Thank-you to everybody that checked their gear. WOD For time: 80 Russian Kettlebell Swings (24/16kg) Then 10-8-6-4-2 Power Snatch (62.5/45kg) Toes-to-Bar + Chest-to-Bar Pull-up Combo (T2B+C2B must be combined successfully for each rep) [caption id="attachment_4856" align="aligncenter" width="640"] Maria[/caption]...

Can everybody in the 5 and 6pm classes PLEASE check their gym bags for a set of car keys that do not belong to you. It is likely that the keys have fallen into somebody's bag that was put in the downstairs pigeon holes. If...

Congratulations to the crew who threw down at the Battle in the Switch over the weekend. We'll have some photos up over the next few days. Oz - Individual Men 11th place Krusher - Individual Men - 14th place Scharfty - Individual Men - 24th place CrossFit King (K*,...

MOBILITY 6.45-7.30am 7.30-8.15am WEIGHTLIFTING 9.30-10.30am WOD A) "Tillman" 7 rounds for time: 7 Deadlifts (142.5 / 100kg) 200m Run 15 Pullups 45 Seconds Rest or B) Open 13.3 AMRAP in 12 minutes of: 150 Wall balls (9/6kg) 90 Double-unders 30 Muscle-ups [caption id="attachment_4838" align="aligncenter" width="512"] Stef P[/caption]...

This weekend we have two teams and a number of individuals competing in The Battle in the Switch at Ipswich Indoor Sports Centre, Warwick Road, Ipswich - next to the Ipswich Showgrounds and Close to UQ. They'd love some support so it would be great if...

MOBILITY 6.15-7.00pm SEMPER PARATUS 2013 INDIVIDUAL WOD With a 15 minute time cap: 1000m Row Then Heavy "Elizabeth" 15 Squat Cleans (85/55kg) 21 Ring Dips 12 Squat Cleans (85/55kg) 15 Ring Dips 9 Squat Cleans (85/55kg) 9 Ring Dips [caption id="attachment_4828" align="aligncenter" width="380"] Shiny Sam[/caption]  ...

A) With a 5 minute time cap: 50 Kettlebell Swings (32/24kg) 25 Burpee Box Jumps (24/20") B) 5 rounds for time: 400m Run 15 Power Snatches (35/25kg) In between doing workouts, coaching workouts and talking workouts Jess likes to...

MOBILITY  6.15-7.00pm - Back Squat 5 x 50% of 1RM 5 x 60% 4 x 70% 3 x 80% Max Effort @ 90% Finisher: Max Effort at 80% If you do not know what your 1RM is today’s mission is to find it. - Grunt work Farmer Carry - 2 x 10m shuttles for max load....

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