Daily WOD

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 ...

AMRAP in 20 minutes: 25 Devils Presses (2 x 15/10kg) 50 Toes-to-Bar 100 Squats 200 Double Unders ...

Easter Monday public holiday   8am class only today CrossFit Teens and CrossFit Kids resume this week. Teens: Tuesday and Friday 5pm Kids: Thursday 5pm and Saturday 9.15am. Note that there is no Kids class this Thursday due to the Anzac Day public holiday.   For time, not including rest, E4M...

Normal class schedule today (Saturday) 6, 7, 8am CrossFit 7am Weightlifting   "Sisu" (a tribute to Mikko Salo, a living legend of the sport)   With a 20 minute time cap, for time:   3 x 10 Snatches (61/43kg) 30 Wall Ball (9/6kg)   into   3 x 10 Clean and Jerks (61/43kg) 30 KB Swings (24/16kg)   Cash out – 30 OHS...

8am class only   Good Friday Team Workout   AMRAP in 30 minutes: “Christine” 500m Row 12 Deadlifts (@ BW) 21 Box Jumps (20”)   In teams of three, maintaining rotation order: - Team member A completes a full round of “Christine” - Team member B completes a 400m Run - Team member C completes 10 Toes-to-Bar - Rotate...

Regular today class at 5pm (no CF Kids today)   Note that there will be one class only tomorrow at 8am for the public holiday. It's a workout in teams of three so grab a couple of buddies and come and get some. If you don't have...

A) AMRAP in 20 minutes: 4 C2B Pull-Ups 8 Pushups 12 KB Swings (24/16kg) 16 Double Unders   or   B) “Nate”   AMRAP in 20 minutes:   2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) ...

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