Daily WOD

Complete 3 rounds of 10 reps at each of 5 stations. There is no time component to this workout. Bench Press Pistol Squats Plank Row Sumo Deadlift GHD Situps httpv://www.youtube.com/watch?v=QTTP8gsJPd0&feature=player_detailpage      ...

HAPPY 24th CAM!! 3 rounds for time: 24 reps Burpee+Knees to elbow (Burpee+K2E = 2 reps) 24 Back Extension 24 Box Jump 20" 24 Dumbell Snatch 20/10kg (12 left, 12 right) Run 800m  ...

Buy in: 50 Double Unders 21 Chest to Bar Pullups 21 KB Swings 24/16kg 21 Jumping Lunges 15 Chest to Bar Pullups 15 KB Swings 24/16kg 15 Jumping Lunges 9 Chest to Bar Pullups 9 KB Swings 24/16kg 9 Jumping Lunges Cash out: 50 Double Unders Jason Khalipa and Chris Spealler - two of the crowd...

Back Squat 5-5-5-5-5 Ring Pushups 5 x max reps Thanks to "Disco" Danny Mellor at CrossFit Noosa for the Prison WOD.  We had a great time - it was almost worth parting with the bacon for the privilege. ...

There will only be a 7.00 am CrossFit class (no Pilates) this morning due to the Noosa trip. Choose your own adventure. Either: "Kelly" 5 rounds for time. 400m Run 30 Wall Ball 10/6kg 30 Box Jumps 24" OR "Nicole" AMRAP in 20 minutes. 400m Run Max reps Pullups  ...

There will be an open gym at 4.00 and 5.00pm this afternoon. There will only be a 7.00am CrossFit class tomorrow morning (no pilates) due to the Noosa road trip. 3000 steps for distance. Complete 50 Double-unders every 500 steps. Run naturally and see how far you...

AMRAP in 15 minutes: 5 Muscle-ups 7 SDHP 50/30kg 9 Burpess Gus Barber. Is that deep enough for you?...

Clean 3-3-3-3 Finisher: 30-20-10 / 20-20-20 / 10-20-30 Knees to chest crunches/ Double Unders / Back Extensions ...

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