Daily WOD

ADDITIONS TO THE TIMETABLE: Tuesday 4pm - Open Gym Thursday 9.30am - CrossFit class Thursday 4pm - Open Gym CrossFit classes Cleans/Jerk 5/1 - 5/1 - 5/1 Handstand Pushups 5-5-5 For time: 500m Row 40 Pushups 30 Back Extension 20 Weighted Situps 10 Chest to bar Pullups 7pm Mobility and Stability Handstand Pushups - Work...

Two people who should be enjoying a rest today are Pip and Jess. They both performed brilliantly at the CrossFit Nitro Challenge on Saturday. After three ten minute AMRAPs Jess was placed second and Pip third overall. Then, after the demanding final event of the day...

Pip Severin and Jess Labelle are competing at the CrossFit Nitro challenge on Saturday. If you get a chance head on out there and give them some support. Smash it girls!! 5 rounds for total time. Rest as required between rounds: 200m Row 400m Run 1 Rope Climb 50m Farmer...

WOD Weighted Pullups 3-3-3 4 Rounds for time: 20 Wall Ball (10/6kg) 10 Stepups (5xL, 5xR 16/12kg) 10 Close Grip Pushups 7pm WEIGHTLIFTING Focus: Snatch Pulls - transfer skills and strength development ...

Workout courtesy of CFHQ 25/05/12. This is a very high volume workout at these weights. We will help you to make a smart decision about your choice of weight and reps. Five rounds for time: 25 Push press (35/25kg) 50 Double-unders Or go heavy: 5 rounds for time: 5 Strict Press 5 Front...

Snatch 1-1-1-1-1-1-1 With a 10 minute cutoff and the bar loaded at 50% of Snatch 1RM complete as many rounds and reps as possible of the following: 10 Lateral Jumps 15 Hang Power Snatch 20 Back Squat httpv://www.youtube.com/watch?v=nNzdFy6m9kc...

Either "Wittman" or "Angie" "Wittman" 7 rounds for time: 15 Kettlebell Swings (24/16kg) 15 Power Cleans (42.5/30kg) 15 Box Jumps (24/20") “Angie” For time: 100 Pullups 100 Pushups 100 Situps 100 Squats ...

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