Daily WOD

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 ...

Snatch 3-3-3-3 Finisher: 30-20-10 / 20-20-20 / 10-20-30 Back Ext. / Vertical Jumps / Situps Matt Swift of CrossFit Brisbane. Note the speed through the middle. httpv://www.youtube.com/watch?v=FIl63iB5mxw&feature=player_detailpage...

7.00 am Power Pilates 7.45 am Fundamentals 8.30 am WOD "Roy" 5 rounds for time: 15 Deadlift 100/70kg 20 Box Jumps 24" 25 Pullups ...

10 x 200m Row for minimum total time 10 x 30 seconds Double Unders for maximum total reps Total Row time in seconds - Total Double Under reps = Your Score The lower the number, the better your score is. httpv://www.youtube.com/watch?v=egmTb6SG8nI&feature=player_embedded httpv://www.youtube.com/watch?v=QX0KtLHoS7o&feature=player_embedded...

Push Press 3-3-3-3 Finisher: Mini Sumo "Cindy" AMRAP in 7 minutes 5 Pullups 10 SDHP 30/20kg 15 Squats ...

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