Daily WOD

CF Kids 9.15am   6, 7, 8am CrossFit   “Holbrook” 10 rft: 5 Thrusters (52.5/40kg) 10 Pull-Ups 100m Run   - rest 1 minute   - compare to 29/01/18 ...

0 – 4:00 AMRAP 5 HSPU 20 Double Unders   5:00 - 6:00 rest   6:00 – 10:00 AMRAP 5 Deadlifts (60/40kg) (^80/55kg) 5 Weighted Situps (5/10kg) (^T2B)   10:00 – 11:00 rest   11:00 – 15:00 AMRAP 5 HSPU 20 Double Unders   15:00 – 16:00 rest   16:00 – 20:00 AMRAP 5 Deadlifts (60/40kg) (^80/55kg) 5 Weighted Situps (5/10kg) (^T2B) ...

CrossFit Kids begins today at 5pm. (no adult class at this time)   WOD   A) E2M x 4 7 Dips (wtd) 14 Wall Ball   B) Alt E30S for 8 minutes:   10 Pushups   8 KB Snatches (4L, 4R)   C) E30S for 8 minutes:   1 Hang Clean ...

A) Overhead Squat 10 - 10 - 10 - no racks   B) "Afterburner" 3 rft: 15 C2B Pull-Ups 12 Box Jumpovers (24/20") 9 Power Snatches (45/30kg) ...

CrossFit Teens kicks off today, 5pm.   WOD   E10M x 3   For total time, not including rest:   500m Row 600m Run 70 Double Unders ...

- Australia Day public holiday - 8am class only - 9 to 10am Open Gym   Partner WOD - 5 AMRAP Stations - 6 minutes per station - alternate every minute, one partner working while the other partner is resting - 2 minutes rest between stations   1) Calories   2) 5 Burpees 5 Toes-to-Bar   3) 12 Medball Cleans AMRAP Double Unders   4) Plank...

“Walshy 142”   For time:   71 Back Squats (40/30kg)   3 x 800m Run (10/7kg vest, or carry) 20 Snatches (40/30kg) 19 KB Swings (24/16kg)   71 Back Squats (40/30kg)   - partner or solo - scaling options provided at the gym   ...

A) E2M x 5 2 Rope Climbs (wear shin protection) 10 Calories   B) E2M x 5 10 Bench Presses 10 Deadlifts   Pam looking satisfied with the efforts of her buddies during partner this WOD. ...

A) 4 minute cap: 400m Run AMRAP 5 Toes-to-Bar 1 Wall Climb   B) "Karate Kid" 2 rft: 21 OHS (45/30kg) 21 C2B Pull-Ups 21 SDHP (45/30kg) 21 Burpees OTP   Maasa demonstrating excellent core strength and flexibility - two essentials for quality movement in any gym program. ...

Partner WOD   AMRAP in 30 minutes: 30 Double Unders 15 RKBS (24/16kg) 15 Box Jumps (24/20") 15 Wall Ball (9/6kg) 15 Situps   - alternate after each movement   Gun show. ...

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