Daily WOD

Deadlift 1-1-1-1 Finisher: AMRAP in 7 minutes 3 Burpee Box Jumps 5 V-Ups 7 Bent-over rows httpv://www.youtube.com/watch?v=hp4jI6Ty2Dk&feature=player_detailpage...

“Nancy” 5 rounds for time: 400m run 15 Overhead squats 42.5/30kg httpv://www.youtube.com/watch?v=epkHg_ZZuls&feature=player_detailpage...

For time: 30- 20- 10 Wall Ball (10/6kg) Toes to Bar KB Snatches (24/16kg) + 50 Double Unders each round Thanks to CrossFit Melbourne (Schwartz's) for the workout.    ...

“Severin” 50 Strict Pullups 100 Hand Release Pushups 5 km Run If you have a 10kg weight vest, wear it.  ...

There's a few events coming up that we'd like you to pencil in to your calendars: A) Saturday, November 26. CrossFit King - End of Year fun day including team WODS, announcement of Paleo Challenge results and BBQ. B) Thursday, Dec 8 - Brett Wood Hero WOD....

CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 75kg/50kg Squat clean 75kg/50kg Jerk Then Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 reps Overhead squat (55 /40kg) 10 Muscle-ups   httpv://www.youtube.com/watch?v=Zt5WZTMbr8E&feature=player_detailpage...

Cam and Sarah's Wedding Day! Strength development: Glute-Ham Raises 15-15-15 Strict Toes-to-Bar 15-15-15 Handstand Pushups 15-15-15 ...

7 rounds for time: 10 Sumo-deadlift high-pull  (45/30kg) 10 Bar Facing Tuck Jumps 10 Front Squat (45/30kg) ...

WOD For time: Max effort 1 km row 3min rest Max effort 1 km run 3 min rest 200 double unders 3 min rest 50 box jumps ...

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