Daily WOD

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 ...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit "T" 5 rft: 100m Sprint 10 Clusters (52.5/35kg) 15 KB Swings (32/24kg) 100m Sprint - rest two minutes between rounds ...

A) Back Squat 5 x 3   B) For time: 5 Rope Climbs (wear shin protection) 20 Toes-to-Bar 30 Situps 20 Toes-to-Bar 5 Rope Climbs  ...

CrossFit Kids 5pm - a reminder that this session is dedicated to the kids class (no adult class at this time)   3 x AMRAP in 7 minutes:   A) 50 Double Unders 20 Alt DB Snatches (20/15kg)   B) 10 C2B Pull-Ups 10 Box Jumps (24/20")   C) 20 Cal Row 10 Burpees over the rower ...

A) Snatch Pulls 5 x 3 - regrip each rep B) Snatch 10 x 2 - regrip each rep https://www.youtube.com/watch?v=dG9Vr3n-LJs...

"Matt 16"   For time:   16 Deadlifts (125/87.5kg) 16 Hang Power Cleans (85/60kg) 16 Push Presses (62.5/45kg)   800m Run   16 Deadlifts 16 Hang Power Cleans 16 Push Presses   800m Run   16 Deadlifts 16 Hang Power Cleans 16 Push Presses   Scaling percentages: - Level 1 40% - Level 2 50% - Level 3 60% ...

CrossFit Kids starts up again this week. Depending on numbers we'll be runnning the same timetable. Teens - Tuesday 5pm and Friday 5pm Pre-teens - Thursday 5pm and Saturday 9.15am WOD E5M x 6 Each round for time: 15 Wall Ball (9/6kg) 20/16 Cal Row 15 Pushups 5 Front Squats @75% of 1RM ...

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