Daily WOD

“Angie” For time: 100 Pullups 100 Pushups 100 Situps 100 Squats Or "Luce" 3 rounds for time: 1km Run 10 Muscle-Ups 100 Squats *10kg vest  ...

4 rounds for time: 400m Run 30 Squats 20 Second L-Sit httpv://www.youtube.com/watch?v=gc0-uVMGCSM...

A) Power Clean 5-5-5-3-3-3-1-1-1 B) EMOM (Every minute on the minute) for 12 minutes: 5 Power Cleans @ 2/3 of 1 RM 5 Dumbbell Snatch (20/15kg, odd minute left hand, even minute right hand) C) 500m Row httpv://www.youtube.com/watch?v=LZiBcXFgE2o...

“Roy” 5 rounds for time: 15 Deadlift (100/70kg) 20 Box Jumps (24/20") 25 Pullups Or Mod "Roy" 20 minute AMRAP 5 Deadlift at 75% of 1 RM 10 Box Jumps 15 Pullups ...

A) Bench Press 7-7-7-5-5-5-3-3-3 B) AMRAP 3-(1)-3-(1)-3 5 Kosciuszko Climbers 7 Toes-to-Bar 9 Weighted Situps (10kg) ...

We had a fantastic day at CF Loganholme yesterday. Thanks heaps to Brendan, Paula and the Loganholme crew for a great day of competitive fun and the barbie and beers afterwards. Byron Bay has been ok so far as well.  ...

Due to the trip to Byron Bay this weekend the 6:45am Mobility class and the 7.30am CrossFit class will run as per normal but the 8.30am class is cancelled. A) “Claudia” 5 rounds for time: 20 Kettlebell Swings (24/16kg) 400m run OR B) "Rosa" 5 rounds for time: 10 Handstand Pushups Run 400m httpv://www.youtube.com/watch?v=COcfdJ9N7sA...

Due to the trip to Byron Bay this weekend the 6:45am Mobility class and the 7.30am CrossFit class will run as per normal but the 8.30am class is cancelled. A) 7 rounds for time: 50 Double Unders 200m Sprint 10 Med Ball Cleans B) Skills Pressing Snatch Balance httpv://www.youtube.com/watch?v=RxjY4CggkVA...

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