Daily WOD

“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...

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. For Time: 1km Row * 21-15-9 * SDHP (50/35kg) * Bar-Facing Burpees 1km Run * 21-15-9 * Power Cleans (50/35kg) * V-Ups 2km...

"Nate" AMRAP in 20 minutes: 2 Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (32/24kg) OR “Cindy” AMRAP in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats Huge congratulations to Nic and Molly on the arrival of Lucas Jean-Pierre Pougnet!...

A) Front Squat 3 RM B) 5 Rounds for time: 20 Back Extensions 10 Hollow Rocks 5 Knees to Elbows ...

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