Daily WOD

Cf Kids at 5pm (no regular class at this time)   A) OHS 15 RM   B) Front Squat 3 - 3 - 3   C) For time: 30 Calories 10 TGU (20/15kg) 30 Bar Hang Shoulder Taps   - 6 minute cap ...

A) "Zimmerman" AMRAP in 25 minutes: 11 Chest-to-Bar Pull-Ups 2 Deadlifts (142.5/97.5kg) 10 HSPU or B) Rotating EMOM for 25 minutes: 5 - 10 Pull-Ups 5 - 10 Deadlifts 5 - 10 HSPU 10 - 15 Calories Rest or 10 - 50 Double Unders ...

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 ...

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