Daily WOD

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. ...

A) Clean and Jerk 3 x 60% 70%   2 x 80% 90%   - single reps   B) Front Squat 5 x 60% 70% 80%   then 5 x 2 @ 85 - 90%   Raq and Amanda ready to rumble. The platfrom doesn't lie. Going back through the timeline there are so many great photos to choose from. We can all relate to...

A) Power Snatch - 10 minutes to build to a heavy single   B) "Triple Decker"  For time: 15 Power Snatches (60/40kg)  (^ 75/52.5kg) 800m Run 12 Power Snatches 600m Run 9 Power Snatches 400m Run ...

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