Daily WOD

A) For time:   100/80 Calories 60 Plank Jacks 40 Alt DB Snatches (20/15kg) 20 Strict Pull-Ups (^ Bar Muscle-Ups)   - scaling: 5 rft: 20/16 Cals 12 Plank Jacks 8 Alt DB Snatches 4 Strict Pull-Ups (^Bar Muscle-Ups)   - 15 minute time cap   B) OHS or Front Squat   2 RM   - 15 minutes [vc_row css_animation="" row_type="row"...

A) E5M x 6 rounds   10 – 20 reps of:   Weighted Stepups (24/20”. 24/16kg) KB Swings (24/16kg) Situps / Toes-to-Bar Bicep Curls + Supinated Bent Over Rows Wall Balls (9/6kg)   or   B) As per Saturday, 05/12/20   That's a good looking rig! Thanks to Alex and the team from E...

A) Clean and Jerk   3 reps at 60% 3 reps at 70% 3 reps at 75% 6 reps at 80%+ - no touch'n'go   B) Superset x 4 6 Bulgarian Split Squats (L) 6 Bulgarian Split Squats (R) 12 Pushups / HSPU   or   C) As per Saturday, 05/12/20 [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

Heats will start at 6am with a 10 minute break between each one. All members are welcome to turn up and do the workout just like any other Saturday but the rowers will be reserved for those nominating...

3 Partner WODs. (You go, I go)   - AMRAP in 8 minutes   A) 30 KB Swings (24/16kg) 30 Box Jumps (24/20”) + bonus Medball Cleans (9/6kg)   B) 30 Calories 30 Situps + bonus Pushups   C) 200m Run AMRAP 10 Alt DB Snatches (20/15kg) 10 OH Lunges (20/15kg)   For A and B share the...

Not for time:   10-8-6-6-4-4-4-4   Back Squats   Weighted Dips     - a conditioning option will be on the board at the gym. ...

Wednesday, 02/12/20   E3M x 7 rounds   A) 10 Pull-Ups / Toes-to-Bar 10 Power Snatches   Or   B) 5 Muscle-Ups 5 Squat Snatches   + optional 200m Run or 4 Prowler Runs or 80 Flutter Kicks (L+R = 2) ...

Members - from Saturday morning through to the end of Tuesday you have the opportunity to compete at your chosen level for a prize pack and the eternal glory of being the 2020 CrossFit King champion.   The workout will...

A) For time: 80 Wall Balls (9/6kg)   - this is the last set in our Wall Ball volume progression   B) Not for time:   10-8-6-6-4-4-4-4   Hang Power Cleans   Bench Presses ...

For time: 1000m 50 Pull-Ups 25 Dips   then 5 x 50 Double Unders 5 Devils Presses (2 x 20/15kg) ...

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