Daily WOD

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. ...

A) Power Clean - 1 RM   B) Partner WOD   For time:   150 Double Unders 50 Power Cleans (70/45kg) 120 Double Unders 40 Power Cleans 90 Double Unders 30 Power Cleans - share work equally ...

A) E2M x 7 10 Alt Dumbbell Strict Press 10 Pull-Ups B) Back Squat 10 - 10 - 10 - first set at 70% ...

A) 0 - 10:00 AMRAP 14-10-6 SDHP (45/30kg) Wall Ball (9/6kg) Toes-to-Bar   10:00 - 15:00 Rest   B) 15:00 - 25:00 AMRAP 14-10-6 Cals Box Jumps (24/20") Alt DB Snatches (20/15kg)   "The Chief" - we love it! ...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   "The Chief" 5 x AMRAP in 3 minutes:   3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats   - rest one minute between rounds   Lowndesy and Chief. ...

AMRAP in 20 minutes:   400m Run 20 Pull-Ups 10 Box Jumpovers (24/20") 20 KB Swings (24/16kg) 10 Box Jumpovers 20 Ring Dips 10 Box Jumpovers ...

CrossFit Kids 5pm   A) Deadlift 5 x 8   B) Push Jerks 5 x 8   or   5 x KB Complex   4 KB Power Cleans 4 Front Rack Lunges 4 Alt S2OH 4 Front Rack Lunges 4 Alt S2OH 4 KB Power Cleans ...

E2M x 5 A) 5 OHS 50 Double Unders B) 5 Front Squats 10 Toes-to-Bar Krusher also claimed a silver medal at the championships with a 130kg snatch and 153kg clean and jerk for a 283kg total, just 1kg off the gold medal total. ...

A) Clean and Jerk 3 RM   - singles - 20 minutes   B) EMOM for 12 minutes: 5 Burpees (buy-in) AMRAP Power Cleans (70/50kg)   The photo isn't the best but here's Paige on her way to a 90kg Clean and Jerk and a silver medal at the Qld Junior/Senior Weightlifting Championships on Saturday. ...

A) 5 Bench Presses 10 KB Snatches (5L, 5R) 15 Situps   B) 5 HSPU 10 Pull-Ups (^C2B, 5 BMU) 15/12 Calories ...

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