Daily WOD

0 - 10:00   A) AMRAP 27 Double Unders 21 Weighted Lunges (24/16kg) 15 RKBS (24/16kg) 9 HSPU   10:00 - 15:00 Rest   15:00 - 25:00 B) AMRAP 27 Alt KB Taps 21 Box Jumps 15 SDHP (24/16kg) 9 Pull-Ups   ^ 32/24kg KB UB Double Unders Def HSPU Bar Muscle-Ups ...

CrossFit Kids 5pm (no adult class on at this time) A) Clean and Jerk 3 RM B) "Grace" For time: 30 Clean and Jerks (62.5/45kg) fake rolex watches uk https://www.youtube.com/watch?v=IhFe5cqP1mI...

Partner WOD 10 rft: 10 DB Devils Presses (2 x 20/15kg) 20 DB Stepups (1 x 20/15kg. 24/20") 100m Farmer Carry (2 x 20/15kg) - split sets 50/50 fake rolex sky dweller ...

0:00 - 3:00 3 x 3 Pull-Ups 6 Pushups 9 Squats   3:00 - 6:00 3 x 4 Pull-Ups 8 Pushups 12 Squats   6:00 - 9:00 3 x 5 Pull-Ups 10 Pushups 15 Squats   - until fail - sub Front Squat for Air Squats to work leg strength @ one third the reps (ie. same reps as Pull-Ups) fake rolex...

A) Strict Press 3-3-3-3-3-3-3   then   B) Push Jerk 3 x max reps at heaviest Strict Press weight   or   C) AMRAP in 15 minutes: 15 Push Jerks 15 Box Jumps (24/20") 15 Calories   There'll be plenty of photos to come but here's a snippet of the action from the weekend. Super sub Dave stepped in to the Sold as...

We have three teams competing at the Allstars Alliance Qld Qualifier over the weekend. All the best to our two masters teams in the morning heats - Sold as Scrap and CFK WOD Chippers, and the young gun squad in the afternoon - Closet Eaters.   It...

A) Power Snatch 3 RM   B) "Isabel" For time: 30 Snatches (62.5/45kg) https://www.youtube.com/watch?v=ZNpBrJILAb0...

CrossFit Kids 5pm (no adult class on at this time)   A) For time: 800m Run 50 Pushups (^+5 Rope Climbs)   30 DB Power Snatches (alt. 20/15kg)   800m Run 50 Box Jumps (24/20") (^+5 Rope Climbs)   30 DB Power Snatches (alt. 20/15kg)   or   B) As above (half reps) + E90S x 6 3 Deficit Deadlifts ...

With a 20 minute time cap:   800m Row   Then AMRAP   5 C2B Pull-Up + Toes-to-Bar (^M-Up) 10 Weighted Lunges (24/16) (^32/24) 10 KB Swings (24/16kg) (^32/24) 50 Double Unders    ...

A) Back Squat 7 x 4 @ 80 - 85% (20 mins)   Then   B) Weighted Pull-Up 7 x 4   or   C) Ring Rows 5 x 10 ...

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