Daily WOD

2 rounds for time:   40 Box Jumps (24/20") 30 Pull-Ups 20 Shoulder-to-Overhead   400m Run 30 Pushups 20 Power Cleans   Level – M / F 1 – 15 / 8kg 2 – 25 / 15kg 3 – 35 / 22.5kg 4 – 45 / 30kg 5 – 60/45kg ...

A) Strict Press   1 x 5 @ 40, 50, 60, 70%   3 x ME @ 80%   B) AMRAP in 12 minutes:   5 LH KB Snatch + OH Lunge (24/16kg) 40 Double Unders 1 minute Plank 5 RH KB Snatch + OH Lunge (24/16kg) 40 Double Unders 1 minute Plank ...

A) Back Squat   12-10-8-8-8-8-8   B) 3rft: 25 KB Swings (24/16kg) 25 Situps ...

"Open 20.1"   10 rft:   8 Ground-to-Overhead (43/29kg) 10 Bar-facing Burpees   - 15 minute time cap   ...

A) Alt E2M for 16 minutes:   Odds: 6 LH Strict Presses (KB or DB) 6 RH Strict Presses (KB or DB) 8 Deadlifts 10 Toes-to-Bar   Evens: 25/20 Calories   B) AMRAP in 8 minutes:   5 Power Snatches (45/30kg) 10 Pushups 1 Rope Climb ...

5pm - CrossFit Kids begins for term 4 (no adult class on at this time)   "Emily"   10 rounds for time:   30 Double Unders 15 Pull-Ups 30 Squats 100m Sprint   - rest 2 minutes ...

A) Power “Elizabeth”   For time:   21-15-9 Power Cleans (62.5/45kg) Ring Dips   - 10 minute time cap   B) “Betty”   5 rft: 12 Push Presses (62.5/45kg) 20 Box Jumps (24/20”)   - 10 minute time cap ...

CrossFit Teens classes begin today (Tuesday) for term 4 at 5pm. CrossFit Kids (6 - 12 yrs) begins Thursday. Ring Jim on 0408 590 530 for enquiries.   A) Overhead Squat   or   Snatch Balance   6-6-4-4-2-2-2-2   B) 7 rft:   14 Situps 7 SDHP (52.5/35kg) ...

Public holiday - 8am class only.   A) “Jenkins”   - Partner WOD   AMRAP in 40 minutes: 50 Burpees (6") 400m Run 50 KB Swings (24/16kg) 400m Run 50 Pull-Ups 400m Run 50 Pushups 400m Run   - run together - share other reps as required, minimum of 5 reps per set   Scaling: #1 AMRAP in 30 or 20 minutes #2 Share the run   or   B)...

A) AMRAP in 10 minutes: 15 RKBS (24/20kg) 12 Weighted Lunges (24/16kg) 9 V-Ups 100m Run   B) AMRAP in 10 minutes: 15 Wall Balls (9/6kg) 12 Pull-Ups 9 HSPU 100m Run ...

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