Daily WOD

A) 0:00 - 10:00 2 rounds for time: 30 Alt DB Snatches (20/15kg) 30 Calories   B) 10:00 - 20:00 2 rounds for time: 30 Wall Ball (9/6kg) 5 Rope Climbs (wear shin protection)   - sub 6 KB SDHP (32/24kg) for each Rope Climb ...

CrossFit Kids 5pm (no adult class at this time)   A) 3 x 3 Power Snatches + 3 Overhead Squats   @ 75%+ of PS 1RM   - 15 minutes   Then   B) AMRAP in 12 mins:   10 Toes-to-Bar (^UB) 100m Run 10 KB Swings (24/16kg) (^32/24kg) 30 Double Unders (^UB)   or   C) Snatch   ...

– For the Ekka show holiday today (Wednesday) the gym will be open for the following classes only: 6am CrossFit 7am Legends 8am CrossFit 9am CrossFit (no weightlifting)   A) "Roy" 5 rounds for time: 15 Deadlifts (102.5/70kg) 20 Box Jumps (24") 25 Pull-Ups   Scaling #1 3 rounds for time #2 AMRAP in 20 minutes   or   B) Partner "Helton" 3 rounds for time: 800m...

- For the Ekka show holiday on Wednesday the gym will be open for the following classes only: 7am Legends 8am CrossFit 9am CrossFit (no weightlifting)     A) Back Squat 2 x 10 2 x 6 2 x 4 4 x 2   B) Push Press 2 x 10 2 x 6 2 x 4 4 x 2 ...

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") ...

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...

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 ...

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) ...

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) ...

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