Daily WOD

Weighted Pullups and Dips 5-5-3-3-3-1-1-1-1-1 Finisher: Pistol Squat practice Post loads to comments. My Mum, Carmen King, Aerobics instructor, Line Dance instructor, all round champion,  embracing the CrossFit approach....

We provide Physiotherapy to repair and improve your functional movement. We treat sports and general injuries to fix your pain, strains and sprains we provide physiotherapy to repair and improve your functional movement....

5 rounds for time: 12 Shoulder press (40/30kg) 9 Pullups (strict) 6 Front Squats (Bodyweight) Each time the bar is lowered below shoulder height during the press, grip is released from the bar during pullups or the bar is racked during the squats, a penalty of 15 kettlebell swings (24/16kg)...

Double AMRAP II AMRAP #1 in 8 mins: 8 Hang Power Cleans (40/30kg) 8 BoxJumps (24/20") Rest three minutes then: AMRAP #2 in 8  minutes: 4 Shoot throughs 4 x 10m shuttle Dumbell Carry (Male - 20kg/hand, Female - 15kg/hand) Post times to comments. The ladies take on Murph - early in the workout. Post captions to comments.  ...

Deadlift 5-5-3-3-3-1-1-1-1 Finisher AMRAP 10 mins 20 Double unders 7  Toes to bar Post loads and scores to comments. Commando Steve at the 2009 CrossFit Games.  Thanks to CrossFit HQ for the photo....

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