Daily WOD

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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“Fran” 21-15-9 reps for time of: Thrusters (42.5/30kg) Pullups httpv://www.youtube.com/watch?v=35pNnsRQQmU...

For time: 1.6km Run 75 Double Unders 50 Burpees 75 Double Unders 1.6km Run Thanks to CF Loganholme for setting the standard on this workout on Tuesday. httpv://www.youtube.com/watch?v=MLQ3Uz4ALb0&feature=related Tough crowd!...

For time: *21-15-9 *Front Squat (60/40kg) *Kettlebell Swings (32/24kg) 10 Wall Climbs 20 Toes to Bar 30 Weighted Lunges (32/24kg) 2 minute plank OR Front Squat 5-5-5 httpv://www.youtube.com/watch?v=YaxpAkOWNM0 httpv://www.youtube.com/watch?v=SoSq61AT9E0...

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