A)
Every 90 seconds for 5 rounds:
5 Power Cleans @ 70%
+
1 Rope Climb or 10 second Hang
B)
War on the Western Front 2
WOD #3
AMRAP in 10 minutes:
50 Double Unders
40 Wall Ball (9/6kg)
30 KB Swings (24/16kg)
20 Toes-to-Bar
10 Front Rack Lunges (60/40kg)
[caption id="attachment_6758" align="aligncenter" width="427"] Jen G[/caption]...
Due to Sandy's absence and the competition at CrossFit Western Front in Ipswich where a number of our coaches and members will be competing both the MOBILITY and SKILLS sessions have been cancelled for today.
WOD
6.30, 7.30, 8.30am
A)
"Coe"
10 rounds for time:
10 Thrusters (45/30kg)
10 Ring Pushups
or
B)
10 rounds...
Partner WODs
A)
For time:
5km Row
In pairs complete the row by swapping after completing no less than 500m and no more than 750m each time.
B)
For time:
50 Toes-to-Bar
50 Power Cleans (50/30kg) (^70/45kg)
5 reps each until complete. You may start on different exercises but must do half of the...
A)
Deadlift
5-5-5 @ 85 % of 1RM
B)
For time:
40 HR Pushups
40 SDHP (40/30kg)
Gotta have your game face on to lift heavy stuff. Take a lesson or two from Bill and bring yours with you today.
httpv://www.youtube.com/watch?v=FgiGNyx8N7w...
HOODIES are in! If you have ordered one bring in your $65 and collect it from one of the staff. There are a couple of extras so if you didn't put an order in there might be one to fit you if you're keen.
3 rounds...
A)
800m Row
50 Situps
B)
Back Squat
8 x 4 x 80% of 1RM
Rest 2.5 minutes between sets.
[caption id="attachment_6706" align="aligncenter" width="427"] Tracey M, Kellie K[/caption]...
Mo-Billity
6.15pm
WOD
For those that missed this on Saturday:
A)
Power Clean + 5 Push Jerks
20 minutes to work up to a heavy 5
B)
“Macho Man Test”
Infinite OTM
3 Power Cleans (85/62.5kg)
3 Front Squats (85/62.5kg)
3 Push Jerks (85/62.5kg)
For those that have done it:
C)
Find your 1RM for the following complex:
Deadlift + Hang...