Daily WOD

A) Power Clean 1 RM   B) "Goofy" AMRAP in 10 minutes: 30 Power Cleans (40/25kg) (^52.5/35kg) 30 Box Jumps (24/20") 30 Pushups 30 Front Rack Lunges (40/25kg) (^52.5/35kg)   Coaches Krusher and AK working their magic with a packed house in the teens class this term. ...

A) Deadlift 1 RM   B) Team WOD   5 rounds for time: 300/240m Row 100m Farmer Carry (2 x 24/16kg)   - Indian file until all team members have completed all 5 rounds ...

A) Shoulder Press 1 RM   B) "Hellraiser" AMRAP in 12 minutes:   60 Double Unders   2 x 3 Devils Presses (2 x 20/15kg) 4 DB Lunges 5 DB Squats 12 Situps   Aussie Day public holiday group. Always a great turnout. ...

A) Back Squat 1 RM   B) E2M x 8:   3 Push Jerks 3 Pause Front Squats (2 sec pause) 6 Strict Pull-Ups ...

CF Kids 9.15am   6, 7, 8am CrossFit   “Holbrook” 10 rft: 5 Thrusters (52.5/40kg) 10 Pull-Ups 100m Run   - rest 1 minute   - compare to 29/01/18 ...

0 – 4:00 AMRAP 5 HSPU 20 Double Unders   5:00 - 6:00 rest   6:00 – 10:00 AMRAP 5 Deadlifts (60/40kg) (^80/55kg) 5 Weighted Situps (5/10kg) (^T2B)   10:00 – 11:00 rest   11:00 – 15:00 AMRAP 5 HSPU 20 Double Unders   15:00 – 16:00 rest   16:00 – 20:00 AMRAP 5 Deadlifts (60/40kg) (^80/55kg) 5 Weighted Situps (5/10kg) (^T2B) ...

CrossFit Kids begins today at 5pm. (no adult class at this time)   WOD   A) E2M x 4 7 Dips (wtd) 14 Wall Ball   B) Alt E30S for 8 minutes:   10 Pushups   8 KB Snatches (4L, 4R)   C) E30S for 8 minutes:   1 Hang Clean ...

A) Overhead Squat 10 - 10 - 10 - no racks   B) "Afterburner" 3 rft: 15 C2B Pull-Ups 12 Box Jumpovers (24/20") 9 Power Snatches (45/30kg) ...

CrossFit Teens kicks off today, 5pm.   WOD   E10M x 3   For total time, not including rest:   500m Row 600m Run 70 Double Unders ...

- Australia Day public holiday - 8am class only - 9 to 10am Open Gym   Partner WOD - 5 AMRAP Stations - 6 minutes per station - alternate every minute, one partner working while the other partner is resting - 2 minutes rest between stations   1) Calories   2) 5 Burpees 5 Toes-to-Bar   3) 12 Medball Cleans AMRAP Double Unders   4) Plank...

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