Daily WOD

A) EMOM for 10 mins: 5 Strict Press 7 Deadlifts   B) EMOM for 10 mins: 5 SDHP 7 Dips ...

For time:  Buy in: 19 Burpee Box Jumps (24/20") 85 Double Unders   3 x 14 Alt DB Snatches (20/15kg) 5 Bar Muscle-Ups   3 x 14 Toes-to-Bar 5 Bear Crawls (1 = 25 ft)   Cash out: 19 Burpee Box Jumps 85 Double Unders Happy 33rd birthday Jono (14/05/1985) ...

We've got a solid group signed up for the Masters League this year so the gym will be open at 8am on Sunday for anyone keen to come along and give the workout a go and cheer along the registered competitors. Sunday, 8am. 3 rounds for total...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit A) Back Squat 8-8-8 B) Front Squat 6-6-6 C) Overhead Squat 4-4-4 ...

Masters HQ 18.1 0 - 8:00 50 Pull-Ups 50 Box Jumpovers (24/20") 50 Double KB Snatches (2 x 16/12kg) 8:00 - 13:00 (NB: no rest in the MHQ online comp) Rest 13:00 - 21:00 50 Double KB Snatches (2 x 16/12kg) 50 Box Jumpovers (24/20") 50 Pull-Ups ...

For time: 21 Thrusters (52.5/35kg) 15 Toes-to-Bar 9 Lateral Burpees 21 Hang Power Cleans (52.5/35kg) 15 Toes-to-Bar 9 Lateral Burpees 21 Deadlifts (52.5kg) 15 Toes-to-Bar 9 Lateral Burpees  ...

RE2M for 32 minutes:   300m Row   90 seconds: AMRAP HSPU or Plank   80m Farmers Walk   90 seconds: AMRAP Muscle-Ups or AMRAP Rope Climbs (wear shin protection)   ...

A) Deadlift 1 - 1 - 1 B) AMRAP in 16 minutes: 20 Situps 16 Alt KB Snatches (24/16kg) 12 Pushups 8 Box Jumpovers (24/20") 4 TGU (24/16kg) ...

Public Holiday - 8am class only A) "Bull" 2 rounds for time: 200 Double Unders 50 OHS (62.5/45kg) 50 Pull-Ups 1600m Run Scaling: #1 - 1 round for time #2 - partition reps as required #3 - #1 + #2 e.g. 5 x (40 D-U, 10 OHS, 10 P-U) + Run or B) "Claudia" 5 rounds for...

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