Daily WOD

"CrossFit Total 2"   Bench Press 1RM OHS 1RM Clean 1RM   - or 4 x 5 for each   - metcon option provided on subs board ...

A) Front Squat   9-9-9-6-6-6-3-3-3   B) Press   4 x 30 second AMRAP @ 50% of 1RM   - rest 1 minute between intervals ...

3 x AMRAP in 7 minutes: A) 5 Deadlifts (45/30kg) (^60/45kg) 5 Hang Power Cleans 10 Pushups B) 5 HSPU (^strict) 5 T2B 10 Cal Row C) 5 Box Jumps (30/24") 5 Grasshoppers (L+R=1) 10 RKB Swings (24/16kg) (^32/24kg) Legends program Coach: Kim Lavin Times: Monday, Wednesday, Friday 7am. For those people wanting a gentle kick-start into a more vigorous training...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   "Josie"   For time (*10/5kg vest): 1600m Run   3 x 30 Burpees (6") 4 Power Cleans (70/47.5kg) 6 Front Squats (70/47.5kg)   1600m Run   All the best to Mos who will be pursuing his fitness closer to home and work. 882 visits in the book and coincidently we're...

5 rft: - every round 20 D-U 20 Situps   - round 1 +20 Goblet Squats (24/16kg)   - round 2 + 20 Alt KB Snatch (24/16kg)   - round 3 + 20 Wtd Stepups (24/16kg)   - round 4 + 20 Ring Dips   - round 5 + 20 Box Jumpovers (24/20") ...

CrossFit Kids 5pm A) EMOM x 5   2 Clean and Jerks   Then   B) "Diane" For time: 21-15-9 Deadlifts (102.5/70kg) HSPU   or   C) 4 rounds, not for time: 6 DB Devil Presses 8 Alternating Lunges ...

"Bradley" 10 rft: 100m Run 10 Pull-Ups 100m Run 10 Burpees - 30 seconds rest between rounds ...

For total rounds   AMRAP in 3 minutes: 3 Power Snatches (45/30kg) 6 Toes-to-Bar 9 Squats - Rest 1 minute - Repeat for 5 cycles ...

CrossFit Total Press 1RM Back Squat 1RM Deadlift 1RM - or 4 x 5 for each - metcon option provided on subs board ...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am   Solo or Partner WOD   "Kalsu" For time: 100 Thrusters (61/43kg)   - begin each minute with 5 Burpees   - 25 minute time cap   - partners alternate for the Burpee buy in, and alternate after every 5 Thrusters ...

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