Daily WOD

Pip Severin and Jess Labelle are competing at the CrossFit Nitro challenge on Saturday. If you get a chance head on out there and give them some support. Smash it girls!! 5 rounds for total time. Rest as required between rounds: 200m Row 400m Run 1 Rope Climb 50m Farmer...

WOD Weighted Pullups 3-3-3 4 Rounds for time: 20 Wall Ball (10/6kg) 10 Stepups (5xL, 5xR 16/12kg) 10 Close Grip Pushups 7pm WEIGHTLIFTING Focus: Snatch Pulls - transfer skills and strength development ...

Workout courtesy of CFHQ 25/05/12. This is a very high volume workout at these weights. We will help you to make a smart decision about your choice of weight and reps. Five rounds for time: 25 Push press (35/25kg) 50 Double-unders Or go heavy: 5 rounds for time: 5 Strict Press 5 Front...

Snatch 1-1-1-1-1-1-1 With a 10 minute cutoff and the bar loaded at 50% of Snatch 1RM complete as many rounds and reps as possible of the following: 10 Lateral Jumps 15 Hang Power Snatch 20 Back Squat httpv://www.youtube.com/watch?v=nNzdFy6m9kc...

Either "Wittman" or "Angie" "Wittman" 7 rounds for time: 15 Kettlebell Swings (24/16kg) 15 Power Cleans (42.5/30kg) 15 Box Jumps (24/20") “Angie” For time: 100 Pullups 100 Pushups 100 Situps 100 Squats ...

Overhead Squat 5-5-5 Finisher: 400m Run 30 Box Jumps (30/24") 20 Ring Dips 10m Handstand Walk        ...

For time: Buy in – 100 Double Unders *25 – 20 – 15 – 10 – 5 *Burpees *Sumo Deadlift High Pull (40/30kg) Cash out – 100 Double Unders ...

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