Daily WOD

The gym will be open on Wednesday for the public holiday at 7am and 4pm only. These will be regular CrossFit classes. WOD “Filthy Fifty” 50 Box Jumps (24") 50 Jumping Pullups 50 Kettlebell Swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (20/15kg) 50 Back Extensions 50 Wall Ball (10/6kg) 50 Burpees 50...

“Barbara” 5 rounds for time, rest for 3 minutes between rounds: 20 Pullups 30 Pushups 40 Situps 50 Squats httpv://www.youtube.com/watch?v=IyUpsZNzaiE Everyone ready to hit the turbo?...

Deadlift 3-3-3 Then: Double AMRAP #1 – AMRAP in 7 minutes: 15 Double Unders 10 Box Jumps (24/20") Rest 2 minutes, then: #2 – AMRAP in 7 minutes: 15 KB Swings (24/16kg) 10 Weighted Situps (10kg)  ...

Power Snatch / Overhead Squat 3 / 3 3 / 3 3 / 3 Then: Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead Squats (55 /40kg) 10 Muscle-ups httpv://www.youtube.com/watch?v=hD1urrZxK3E Chris Hogan - one of Australia's top CrossFitters shows how to stay composed, work steadily...

“Rosa” 5 rounds for time: 10 Handstand Pushups Run 400m httpv://www.youtube.com/watch?v=yhh-fpUciSs&feature=related...

15 minutes to find Power Clean 3RM then: Games WOD 11.5 AMRAP in 20 minutes: 5 Power cleans (65/45kg) 10 Toes to bar 15 Wall balls (9/6kg) ...

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