Daily WOD

Happy Birthday Sue Webb!! (and to our earlier Februarians: Sue O'Connor, Ian Miller and Hayley Curtis) WOD Press 3-3-3-3 Mini Metcon 3 rounds for time: 15 Jumping Lunges 12 Log Roll Pushups 9 Easy Rocks httpv://www.youtube.com/watch?v=TLfkY97KpiI...

"Diane” For time: 21-15-9 Deadlift 100/70kg Handstand Pushups httpv://www.youtube.com/watch?v=Kt_95-r5daI...

Tabata Thursday - Following the Tabata protocol (20 seconds work : 10seconds rest) for 4 rounds per station.  Score is total reps across all 20 intervals. Row (for Calories) Rest one minute Double Unders (If your continuous PR is 50+ every fourth DU counts, 31-50 every third one counts,...

“Cindy” Complete as many rounds as possible in 20 minutes: 5 Pullups 10 Pushups 15 Squats  ...

For time: 500m Row 5 Thrusters (30/20kg) 5 SDHP (30/20kg) 400m Run 4 Thrusters (30/20kg) 4 SDHP (30/20kg) 30 Double Unders 3 Thrusters (30/20kg) 3 SDHP (30/20kg) 20 Box Jumps (24/20") 2 Thrusters (30/20kg) 2 SDHP (30/20kg) 10 Burpees 1 Thruster (30/20kg) 1 SDHP (30/20kg) ...

Thanks to Matt, Wendy and the crew from CFB for hosting a massive weekend at the Chandler Velodrome. Congratulations to Chris Hogan of Schwartz's CrossFit Melbourne and Camille Leblanc-Bazinet of Canada - winners of the Elite Individual competition. The Reebok CrossFit Games Open begins in 11 day's time.  It...

* Saturday - There will only be the 7.30am class due to the Hard’nup Challenge, so neither the Mobility class or the 8.30am session are on. If you can make it along to watch April, Pip and Jess compete at the Challenge they would love...

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