Daily WOD

CrossFit Games 19.1*   4 rft:   400m Run 3 Legless Rope Climbs 7 Squat Snatches (84/59kg)   - 20 minute time cap   *Scaling/modifying   Rope Climbs - normal Rope Climbs (wear shin protection) - 10 Strict Pull-Ups - 15 Cal Ski Erg or Air Dyne   Snatches - Snatches @ 60%+ of 1RM - Power Snatches - Squat/Power Cleans   ...

CrossFit Kids class at 5pm. (no other class at this time)   A) Deadlift 1 x 3 x 60% 2 x 3 x 70% 2 x 3 x 80% 3 x 3 x 85%   Then   B) Bench Press 1 x 3 x 60% 2 x 3 x 70% 2 x 3 x 80% 3 x 3 x 85%   or   C) Alt EMOM...

A) AMRAP in 8 minutes: 10 KB Swings (24/16kg) 10 Lunges (24/16kg) 10 Calories   B) AMRAP in 8 minutes: 10 Wall Balls (9/6kg) 10 Pushups 40 Double Unders ...

A) E2M x 8 rounds   5 Power Snatches 10 Box Jumps (24/20”)   B) Back Squat 1 x 3 x 60% 2 x 3 x 70% 2 x 3 x 80% 3 x 3 x 85%   ...

AMRAP in 25 minutes:   200m Run 5 Squat Cleans (62.5/45kg) 10 Toes-to-Bar 5 Shoulder-to-Overhead (62.5/45kg)   400m Run 10 Squat Cleans (62.5/45kg) 20 Toes-to-Bar 10 Shoulder-to-Overhead (62.5/45kg)   2 minute Plank (@4 sec/rep = 30 reps) ...

A) "Marco" 3 rft: 21 Pull-Ups 15 HSPU 9 Thrusters (62.5/45kg)   - 15 minute time cap   B) For time:   50-40-30-20-10 Double Unders   25-20-15-10-5 Situps   10-8-6-4-2 Front Rack Lunges (62.5/45kg)   - 15 minute time cap   ...

REMOM for 5 rounds   5 - 10 Burpee Box Jumps (24/20") 10 – 20 DB Snatches 10 – 15 Calories 5 – 10 Strict Presses 10 – 15 Toes-to-Bar or Rest   ...

CrossFit Kids is on at 5pm.   The weightlifting session that normally runs at 5am on Friday morning will be on Thursday morning at 5am for the next few weeks.   A) Pause Back Squats 2 x 4 x 50% (of 1RM Back Squat) 3 x 4 x 60% 4 x 4 x...

From this Friday Paige will be away for a couple of months to complete her teaching prac in Cairns. She will be running a weightlifting class today (Wednesday) at 6pm for anyone keen - included in CF Plus membership, $5 for all others.   For time:   1000m Run   10...

E2M for 10 rounds   A) 5 x Power Clean + Push Jerk   B) 5 DB Bench Presses 100m Run   ...

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