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    Daily WOD

    A) Deadlift   1, 3, or 5 RM   or   8 x 8   B ) AMRAP in 20 minutes:   10 HSPU (^Strict) 10 Pull-Ups (^C2B) 200m Run ...

    15 August, 2022 /

    A) Clean and Jerk   10 x 2   B) For time:   30-25-20-15-10-5   Toes-to-Bar Wall Balls (9/6kg) (^11/10’) ...

    14 August, 2022 /

    Dumbbell “Rezk”   For time:   800m Run 21 Single Arm DB Thrusters 21 Pushups 21 Box Jumps (24/20”)   600m Run 15 SA DB Thrusters 15 Pushups 15 Box Jumps (24/20”)   400m Run 9 SA DB Thrusters 9 Pushups 9 Box Jumps (24/20”)   200m Run   - solo or partner [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

    12 August, 2022 /

    A) 0:00 – 9:00 AMRAP 12 KB SDHP (24/16kg) 9 Wall Balls (9/6kg) 6 Toes-to-Bar   2) 13:00 – 22:00 Alt EMOM   15/12 Calories   12 KB Snatches (6 LH, 6 RH)   3) 26:00 – 35:00 Alt EMOM   6 Deadlifts   12 Lunges [vc_gallery type="image_grid" images="29324" img_size="full" column_number="2"...

    11 August, 2022 /

    A) Weightlifting   Or   B) 1. 0:00 – 17:30 E2 ½ M x 7 rounds   5 Bench Presses 10 Dips / Banded Tricep Extensions   2. 20:00 – 35:00 AMRAP 500m Row 30 Box Stepovers (24/20”) 10 Devils Presses (2 x 20/15kg) [vc_gallery type="image_grid" images="29322" img_size="full"...

    10 August, 2022 /

    Public holiday class times: 6am CrossFit 7.10am Legends + CrossFit 8.30am CrossFit   A) “Danny”   AMRAP in 20 minutes:   30 Box Jumps (24/20”) 20 Push Presses (52.5/37.5kg) 30 Pull-Ups   Modified: 1. Partner WOD 2. Partitioned 3. Run 400m @ 0:00, 7:00 and 14:00   or   B) “Jerry” For time: 1600m Run 2000m Row 1600m Run   Happy days for holidays. [vc_row css_animation="" row_type="row"...

    09 August, 2022 /

    - Class times for the Wednesday public holiday: 6am 7.10am Legends+ 8.30am   Tuesday WOD   A) E2 ½ M x 5 rounds   6 Power Snatches 12 Burpees   Then   B) E2 ½ M x 5 rounds   6 Back Squats   Or   C) For time:   800m Row 60 Situps 40 Box Jumpovers (24/20”) 20 OHS (45/30kg) (^60/40kg) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

    08 August, 2022 /

    - Class times for the Wednesday public holiday: 6am 7.10am Legends+ 8.30am   Monday WOD   A) E30S x 12 rounds   1 Hang Power Clean   B) AMRAP in 20 minutes:   10-20-30-40… Double Unders   2-4-6-8… Hang Power Cleans (45/30kg) (^60/40kg)   1-2-3-4… Strict HSPU ...

    07 August, 2022 /

    A) EMOM x 8   2 TGU   B) 7 rft:   10 Pull-Ups (^5 Muscle-Ups) 15 RKB Swings (24/16kg) (^32/24kg) 200m Run   - rest 1 minute between rounds ...

    05 August, 2022 /

    A) Pause Front Squats   8 x 4 (off the deck)   B) AMRAP in 15 minutes:   5 Wall Walks 25/20 Calories 50 Double Unders ...

    04 August, 2022 /
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