Daily WOD

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 ...

Double AMRAP #6 #1 in 8 mins 10m Walking Lunge 15/10 kg 10 Pushups  - hand release Rest 3 mins #2 in 8 mins 5 Toes through rings 10 Deadlift @ Bodyweight  ...

2011 Regionals Workout #1 (Pat Barber 7:57, Amy Dracup 9:17) 1km Run 30 Handstand Pushups 1km Row  ...

Front Squat 3-3-3-3 Weighted Pullups 3-3-3-3 Feng Yi Chew and the guns that fired up the Super Sprint Challenge....

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