Daily WOD

4 x 800m run. Rest 5 mins between efforts.  Post times to comments.   Bring on the  2011 Games. The road begins tomorrow. ...

Complete as many rounds as possible in 15 mins: 10 Pullups 10 Burpees 10 Lunges 15/10kg dumbells held in each hand Post number of rounds to comments.  ...

Front Squat 5-5-5-5-5 Finisher Max Air Squats in 5 minutes. Squats must be performed continuously or a penalty of 10 sit-ups is incurred before resuming squats. Post loads and score to comments.     ...

Complete as many reps of Toes to Bar as possible in 20 mins. Run 400m Toes to Bar Post number of rounds and reps to comments. ...

5 Rounds for time of: 4 Muscle-ups 6 Power Snatch, 40kg (30kg) Run 200m Post time to comments. Thanks to CrossFit 42 South for the workout.  I expect April to be smashing this out so we should feel the love across the ditch.  Also, there is a plan to get...

Deadlift Warm up to 80% of 1 RM then: 2 sets of 5 @ 85% of 1 RM 2 sets of 3 @ 90% of 1 RM 3 single attempts to match 1 RM or set a new one. Finisher: Tabata row for calories. Post loads and all 8 calorie scores to comments.   Remember they only had...

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