Daily WOD

With a running clock:   A) 0 – 10:00 AMRAP 5 C2B Pull-Ups 10 Alt DB Snatches (20/15kg) 30 Double Unders   B) 10:00 – 20:00 Strict Press 5RM   - first set must be with an empty barbell   C) 20:00 – 30:00 AMRAP 5m HS Walk 10 Box Jumps (24/20”) 15 Situps   - sub 10 Shoulder Taps for HS Walk ...

A) Back Squat   1 x 5 x 50, 60, 70% 1 x 3 x 70, 80, 85% 2 x 2 x 90, 95%   B) 6 rft:   5 Power Snatches (50/35kg) 10 Pushups   - 8 minute time cap ...

A) Clean - 10 minutes   B) "Hall"   5 rft: 3 Cleans (102.5/75kg) 200m Run 20 KB Snatches (10 LH, 10 RH. 24/16kg)   - rest 2 mins   The Ekka holiday crowd.   ...

For time:   50/40 Calorie buy in, then:   10-9-8-7-6-5-4-3-2-1 Deadlifts (70/50kg) Dips   800m Run cash out   ...

CrossFit Kids 5pm (no other class at this time)   A) Bench Press 1 x 3 x 50, 60, 70% 2 x 2 x 80, 85, 90% 2 x 1 x 95%   Then   B) Weighted Pull-Ups   3-3-3-3-3-3-3   or   C) E2M x 6 rounds:   Double Unders Wall Balls (9/6kg)   Level – D-U / WB 1 – 30/10 2 – 40/15 3 – 50/20 4 – 60/25 ...

Ekka Holiday 8am class only   A) "Wittman" 7 rft: 15 KB Swings (24/16kg) 15 Power Cleans (45/30kg) 15 Box Jumps (24/20")   or   B) “Jay” AMRAP in 20 minutes: 22 Squats 12 Toes-to-Bar 9 Burpees   * Vest (9/6kg)   ...

8am class only for the Ekka show holiday tomorrow. (no other classes)   A) Back Squat 1 x 3 x 50, 60, 70% 2 x 2 x 80, 85, 90% 2 x 1 x 95%   B) Split Jerk 2-2-2-2-2   ...

*Members note that there will be an 8am class only for the Ekka public holiday on Wednesday   - 5 intervals for total rounds - 90 seconds rest between intervals - pick up from where you left off in the previous interval   AMRAP in 4 minutes:   3 Strict HSPU 6 RKBS (32/24kg) 12...

A) "Fran"   For time: 21-15-9 Thrusters (43/30kg) Pull-Ups   B) Partner WOD AMRAP in 12 minutes:   100m Run 5 Burpees 10 Situps (+ Double Unders)   - Relay style, round for round. - Partner B completes as many Double Unders as possible while Partner A is running then rests while they complete the Burpees and Situps.   ...

CrossFit Games 19.1*   4 rft:   400m Run 3 Legless Rope Climbs 7 Squat Snatches (84/59kg)   - 20 minute time cap   *Scaling/modifying   Rope Climbs - normal Rope Climbs (wear shin protection) - 10 Strict Pull-Ups - 15 Cal Ski Erg or Air Dyne   Snatches - Snatches @ 60%+ of 1RM - Power Snatches - Squat/Power Cleans   ...

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