Daily WOD

Monday, 13/08/18

Weightlifting 7 - 9pm A) Clean 3-3-3-3-3 B) For time: 21-15-9 Power Cleans (45/30kg) (^62.5/45kg) HR Pushups (^HSPU) or C) 12 - 9 - 6 Power Cleans (100/70kg) Deficit HSPU (6/3") ...

12 August, 2018 / 3 Comments

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit AMRAP in 20 mins: The Open Test 50 Wall Ball (9/6kg) 50 Double Unders 40 Box Jumps (24/20") 40 Toes-to-Bar 30 C2B Pull-Ups 30 Burpees (6") 20 Power Cleans (65/45kg) 20 Jerks (65/45kg) 10 Power Snatches (65/45kg) 10 Muscle-Ups BBF - as above - after the burpees, sub: 20 KB Swings 20 HSPU 10...

10 August, 2018 / 1 Comment

Friday, 10/08/18

For time: 1000m Row 100 Lateral Jumps (12") 800m Row 80 Squats 600m Row 60 Situps 400m Row 40 Pushups 200m Row 20 Ring Dips ...

09 August, 2018 / 2 Comments

Thursday, 09/08/18

CrossFit Kids 5pm (no adult class at this time) A) Superset 8-8-8-6-6-6-4-4-4 Deadlift Bench Press B) AMRAP in 8 minutes: 2 DB Renegade Rows (2 x 20/15kg) 4 DB Hang Power Cleans 4 DB Thrusters 20 Double Unders 20 Bicycles (L+R=2) ...

08 August, 2018 / 2 Comments

Wednesday, 08/08/18

A) 0 - 10:00 Bicouplet 2 For time: 12-9-6 Snatches (61/40kg) Bar Muscle-Ups B) 10:00 - 20:00 Bicouplet 1 For time: 21-15-9 Snatches (40/25kg) C2B Pull-Ups or C) "Viola" AMRAP in 20 minutes: 400m Run 11 Power Snatches (45/30kg) 17 Pull-Ups 13 Power Cleans (45/30kg) ...

07 August, 2018 / 2 Comments

Tuesday, 07/08/18

A) Push Press 8-8-8-6-6-6-4-4-4 B) Back Squat 8-8-8 ...

06 August, 2018 / 3 Comments

Monday, 06/08/18

A) Clean Complex Clean Pull Hang Power Clean Clean B) REMOM for 18 mins 3 Cleans 50 D-U 12/9 Cal Row ...

05 August, 2018 / 1 Comment

Saturday, 04/08/18

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit For time: 10 - 1 Front Squat (50/30kg) (^70/45kg) 1-10 Push Jerk (50/30kg) (^70/45kg) + 30 Double Unders after every round ...

03 August, 2018 / 2 Comments

Friday, 03/08/18

Kim's 60th WOD For time: 60 Double Unders Then 4 x 1 Rope Climb (wear shin protection) 2 HSPU 3 Toes-to-Bar 4 Pull-Ups 5 Deadlifts (80/60kg) 60 Situps + 1 Cal for every year under 60 yrs old Rx+ 1 Legless Rope Climb 2 Deficit HSPU (4"/2") 3 Bar Muscle-Ups 4 C2B Pull-Ups 5 Deadlifts (120/85kg) ...

02 August, 2018 / 2 Comments

Thursday, 02/08/18

CrossFit Kids 5pm (no adult class) A) Hang Power Snatch + OHS + Snatch - 20 minutes B) Incrementing AMRAP in 7 minutes: DB Thruster (2 x 15/10kg) Burpee Box Jump (24/20") Farewell Will, all the best up in the top end. ...

01 August, 2018 / 2 Comments