Daily WOD

A) Bench Press 1RM   B) AMRAP in 5 minutes: 10 Goblet Squats (20/15kg) 10 Lateral Platform Jumps   C) AMRAP in 5 minutes: 10 Alt DB Snatches (20/15kg) 5 HR Pushups ...

A) EMOM x 8 Power Clean + Hang Clean + Front Squat   B) "Open 13.4" AMRAP in 7 minutes: 3 G2OH (62.5/45kg) 3 Toes-to-Bar 6 G2OH (62.5/45kg) 6 Toes-to-Bar 9 ...

A) Alternating EMOM for 10 minutes:   5 Hang Power Snatches   5 – 10 Pull-Ups   B) Partner WOD   AMRAP in 12 mins:   10 SDHP (35/25kg) (^50/35kg) AMRAP Rope Climbs (please bring shin protection)   200m Run   - each partner must complete 10 SDHP before attempting rope climbs or going for the run - no allocated rest - Score =...

"Open 14.5" For time: 21-18-15-12-9-6-3 Thrusters (43/30kg) Bar-Facing Burpees ...

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) ...

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