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    Daily WOD

    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...

    04 March, 2011 /

    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...

    03 March, 2011 /

    HAPPY BIRTHDAY APRIL! (I won't tell how old you are) 36 Kettlebell swings 24/16kg 36 Double Unders 36 Pullups 36 Overhead Lunge 20/15kg 36 Hollow rocks Post time to comments.  ...

    02 March, 2011 /

    For time:Row 1000m 1-2-3-4-5-6-7-8-9-10  Burpees, alternating with: 10-9-8-7-6-5-4-3-2-1  Hanging Power Cleans (40/30kg) Run 700m Post time to comments.   ...

    01 March, 2011 /

    "Nancy" 5 rounds for time: 400m run 15 Overhead squats 40/30kg Post times to comments. April smashing out a C&J PR at Cooee CrossFit in Perth. Thanks Match Murphy for the coaching tips....

    27 February, 2011 /

    3 rounds for time: 10 Strict dips 10 Strict pullups 10 Back Squat @ bodyweight 10 Straight leg deadlift 40/30kg 10 sec L-sit Post time to comments.   ...

    15 February, 2011 /

    Double AMRAP #4 AMRAP 1 in 8 mins: 100m row 5 HSPU Rest 3 mins. AMRAP 2 in 8 mins: 10 Burpee Box Jumps 20" 5 Toes to bar Post number of round to comments.     ...

    14 February, 2011 /
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