Daily WOD

A) E90S x 6 5 Deficit Deadlifts B) For time: 500m Row 25 Burpees (6”) 25 SDHP (32/24kg) ...

CrossFit Teens starts Tuesday, 5pm.   AMRAP in 20 mins:   3 Power Cleans 2 Push Jerks (50/35kg) (^70/50kg)   5 Front Squats   5 Toes-to-Bar   3 Box Jumps (24/20") (^30/24") 2 Burpee Box Jumps   5 Pushups   5 Toes-to-Bar ...

CrossFit Kids starts up again next week. - $150 for one session per week for the term - $250 for two sessions per week for the term - CF Kids: Thursday 5pm, Saturday 9.15am - CF Teens: Tuesday 5pm, Friday 5pm   A) EMOM x 5 2 Hang Power Cleans   then   B) “Base” AMRAP in 12 mins: 8...

A) 5 rft: 60 Double Unders 15 C2B Pull-Ups   - sub 15 Cal Row/Bike for D-U if the calves are still feeling it from Tuesday   or   B) “Dobogai” 7 rft: 8 Muscle-Ups 20m Farmer Carry (2 x 25/20kg Dumbbells) ...

5pm - regular CrossFit class today, CF Kids starts up again next week. "White" 5 rft: 3 Rope Climbs (wear shin protection) 10 Toes-to-Bar 21 Walking OH Lunges (20/15kg) 400m Run ...

A) Bergeron Big Clean Complex 1RM High Hang Clean + Hang Clean + Clean + -Push Press (Rnd 1) -Push Jerk (Rnd 2) -Split Jerk (Rnd 3) - Goal is unbroken   or   B) "Jerry" For time: 1600m Run 2000m Row 1600m Run ...

For time: 5 x 30 Double Unders 200m Run 30 Double Unders 20 Box Jumps (24/20") 1 minute Plank + A) 400m Row and / or B) 30 Burpees (6") and /or C) 20 Bar Muscle-Ups ...

Public holiday - 8am, 9am classes only "Elizabeth" For time: 21 - 15 - 9 Cleans (62.5/45kg) Ring Dips ...

For the public holiday on Monday classes will be at 8am and 9am only.   Saturday WOD   "Fight Gone Bad"   - 5 stations - 1 minute per station - 1 minute rest between rounds     3 rounds for max reps:   Wall Ball (9/6kg) SDHP (35/25kg) Box Jumps (20") Push Press (35/25kg) Row (Cals) ...

Rotating OTM A) 4 Muscle-Ups - progressions and alternatives will be on the board B) 8 Hang Power Cleans C) 12/9 Cals ...

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