Daily WOD

3 x AMRAP in 7 minutes:   Buy in: R1) 50 Calories R2) 25 Pushups, 25 Pull-Ups R3) 50 Situps   Then AMRAP 5 Front Squats 10 Push Jerks 50 Double Unders   - pick up the AMRAP where you left off in the previous round - rest 3 minutes between rounds   Level – M / W 1 – 15/10kg 2...

“Blake” 4 rft: 30m OH Walking Lunge (20/15kg) 30 Box Jumps (24/20”) 20 Wall Ball (9/6kg) 10 HSPU ...

CrossFit Kids at 5pm (no adult class on at this time)   E4M x 5 rounds   5 Hang Power Cleans 10 Dips 200m Run   ...

4 x AMRAP in 4 minutes:   A) 8 Calories 8 Box Jumps (24/20”)   B) 8 Toes-to-Bar 8 Ring Pushups   C)? 8 RKB Swings (24/16kg) 16 Double Unders   D) 8 DB Thrusters (2 x 15/10kg) 8 Burpees ...

A) Front Squat or OHS or Snatch Balance 4-4-4-4-4   B) 5 rft: 10 DB Lunges (2 x 20/15kg) 5 Renegade Rows ...

5 rft: 27 Double Unders 21 Pull-Ups 15 Wall Ball (9/6kg) 9 Deadlifts (100/70kg) 400m Run   - 25 minute time cap ...

CrossFit Kids today at 9.15am.   “JJ” For time:   1-2-3-4-5-6-7-8-9-10 Cleans (85/57.5kg)   10-9-8-7-6-5-4-3-2-1 Deficit Parallette HSPU (6/4”)   - sub Strict Press for HSPU ...

A) Snatch 4 x 1 @ 50% 3 x 1 @ 60% 3 x 1 @ 70% 5 x 1 @ 80% +     B) 3 RM of the complex:   Power Clean + Hang Power Clean + Split Jerk   - ie. 9 reps to complete the 3RM ...

ANZAC Day public holiday. 8am class only today. (no CF Kids)   “Baird” (modified)   - Partner WOD   2 rounds for total reps:   0 – 3:00 600m Run (together)   3:00 – 15:00 3 x AMRAP for 1 minute of each: Pull-Ups Deadlifts (90/70kg) Lateral Burpees (Rest)   15:00 – 18:00 600m Run   18:00 – 29:00 - as above   CPL Baird VC MG died how he...

8 @ 50% 8 @ 60% 6 @ 70% 6 @ 75% 3 x 4 @ 80% 3 x 2 @ 85%+   A) Bench Press   B) Back Squat ...

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