Daily WOD

“Jackie” For time: 1000m Row 50 Thrusters (20/15kg) 30 Pullups Compare to last time.  ...

CrossFit "Rankel" Complete as many rounds as possible in 20 minutes of: 6 Deadlift (100/70kg) 7 Pukies (Burpee pull-ups) 10 Kettlebell swings (32/24kg) 200m Run OR Complete as many rounds as possible in 20 minutes of: 6 Deadlift 7 Dumbbell Push Press 10 Plyo Pushups 20 Overhead Lunge Weightlifting -Snatch http://www.youtube.com/watch?feature=player_detailpage&v=43pIkeA_ZZg#t=168s Thanks to CFB for posting this clip yesterday.   ...

There are two free tickets ($35 each if you had to buy them) at the gym for the Brissie to Bay charity bike ride on Sunday morning. First in gets them. For time: 800m Run 5 rounds* *5 Handstand Pushups *5 Weighted Stepups Left Leg (20/15kg) *5 Weighted Stepups Right Leg...

Running Group is on again this Sunday morning. Meet at the gym at 7.30am. CrossFit Triple AMRAP AMRAP #1 in 7 mins: 5 Hang Power Clean 50/30kg 7 Bar facing Burpees Rest 3 mins then: AMRAP #2 in 7 mins: 5 Ring Dips 7 Wall Ball (10/6kg) Rest 3 mins then: AMRAP #3 in 7 mins: 5...

Back Squat 3-3-3 3 rounds for time: 30 Kettlebell Swings (24/16kg) 20 Mountain Climbers 10 Tuck Jumps httpv://www.youtube.com/watch?v=EANtKWs73zE...

CrossFit For time: 500m Row 800m Run *21-15-9 *Dumbbell Snatch *V-Ups 40 Hand Release Pushups Mobility and Stability - Rings This is all straight forward. Theory test on Wednesday and practical next Monday. Should be plenty of time to get them all sorted out. http://www.youtube.com/watch?v=--U_mgXrYbY&feature=related ...

Running Group meet at the gym at 7.30am. httpv://www.youtube.com/watch?v=NPdb7ZDJKS4...

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