Daily WOD

* This Saturday there will only be the 7.30am class due to the Hard’nup Challenge. Remember that entry to the event is free on Saturday, so come on down and check out the action after your workout. Complete as many reps as possible in 15 mins...

* This Saturday there will only be the 7.30am class due to the Hard'nup Challenge. Remember that entry to the event is free on Saturday, so come on down and check out the action after your workout. 21 SDHP (40kg/30kg) 9 Ring Dips Run 200m 15 SDHP (40kg/30kg) 15 Ring Dips Run...

Back Squat 10-9-8-7-6-5-4-3-2-1 Begin the first set with the barbell and increment to your 1RM. ...

For time: Buy in - 100 Double Unders *25 - 20 - 15 - 10 - 5 *Burpees *Pullups Cash out - 100 Double Unders  ...

Thanks to Jeff Welman for spending all Sunday afternoon helping us to get the new mats down. Hang Power Clean 5-5-5-5 Then: AMRAP in 10 mins 5 Handstand Pushups 10 HPC @ 50% of heaviest set 15 Box Jumps (24/20")  ...

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Registration for the CrossFit Games Open 2012 is now open. For time: 21-15-9 of: Medicine Ball Clean (10/6kg) Situps Then five rounds of: 12 Wallball (10/kg) 12 Toes-to-bar ...

Front Squat 4-4-4-4-4 Also complete: 5 Rope Climbs 10 Tyre Flips 15 Skin the Cat httpv://www.youtube.com/watch?v=sIw9fJEP89I...

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