Daily WOD

Deadlift 1-1-1-1-1 Finisher 50 Pukies (Burpee + Pullup.  The jump at the end of the burpee takes you up to the pullup bar at least one foot above your standing reach height) Post load and time to comments. ...

Row 4 x 500m intervals. In between efforts work on Muscle Up progessions. Post times to comments.   Achieving the Muscle-up from Patrick Cummings on Vimeo. ...

For time: 5 Front Squat (70/50kg) 25 GHD Situps 10 Front Squat (70/50kg) 25 Back Extensions 15 Front Squat (70/50kg) 25 Back Extensions 10 Front Squat (70/50kg) 25 GHD Situps 5 Front Squat (70/50kg) Post time to comments.    ...

For time: Row 1000m 1-2-3-4-5-6-7-8-9-10  Burpees, alternating with: 10-9-8-7-6-5-4-3-2-1  Hanging Power Cleans (40/30kg) Run 700m ...

Press               3-2-1-1-1 Push Press        3-2-1-1-1 Push Jerk          3-2-1-1-1 Finisher: 21-15-9 Push Press (50% of 1RM) Knees to elbows     ...

Deadlift 3-3-3-3-3-3-3 Finisher: 3 rounds for time of 10 Knees to elbows 20 Pushups 30 Double unders Lily C of CrossFit Brisbane and others after the KB/DU WOD at the Hard'nup Challenge 2010....

TEAM WOD In teams of three, rotate through the following stations for 20 mins: 400m run, situps, squats.  Each team accumulates as many reps as possible of  situps or squats while the runner is in motion. Upon returning, the runner must complete 10 pushups before the...

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