Daily WOD

CrossFit Kids 5pm A) Clean and Jerk - 20 minutes then B) Back Squats 9-6-3-1-1-1-3-6-9 or C) For time: 500m Row 400m Run 30 Hang Power Snatches (40/25kg) 20 C2B Pull-Ups 10m HS Walk (substitute 1 minute HS hold) ...

A) Deadlift 12 mins to work up to heavy 5's   Then   B) 5 rounds, not for time: 10 Front Rack Lunges 10 Deadball G2S   or   C) AMRAP in 10 mins: 3 DL (125/90kg) 6 Wall Ball (9/6kg) 9 Pushups 6 Wall Ball 3 Burpees OTP   (Scale DL to 80% of heavy 5) ...

David Chan farewell WOD Dave has been with us for over seven years and is moving to Bribie Island to begin his physio career. One of the friendliest guys you'll ever meet Dave will be missed around the box and noticed whenever he returns on occasion...

A) 5 x Superset 4 Strict Presses 8 Front Squats B) 3 rft: 10 LH KB Snatches (24/15kg) 15 Pull-Ups 10 RH KB Snatches 15 Pull-Ups ...

Again we will have two different workouts running throughout the morning. A regular workout during normal class times and Open 18.3 in waves until 9am. 7am Weightlifting 9.15am CrosFit Kids 6, 7, 8am CrossFit WOD AMRAP in 20 minutes: 10 RKB Swings (2 x 16/12kg) 10 Box Jumps (24/20") 10 KB Thrusters (2...

A) AMRAP in 7 minutes: 10 SDHP (45/30kg) (^62.5/45kg) 10 Push Presses (45/30kg) (^62.5/45kg)   B) AMRAP in 7 minutes: 10 Cal Row 10 Ring Dips ...

CrossFit Kids 5pm A) Snatch   - 20 minutes   B) 10 rft: 20 D-U 5 Toes-to-Bar 5 Pushups   - 12 minute cap ...

Partner WOD   "Whitten" 5 rft: 22 KBS (32/24kg) 22 Box Jumps (24/20") 400m Run 22 Burpees 22 Wall Ball (9/6kg)   - All sets and runs 50/50. One work, one rest. (Solo - 3 rft)   or   "Bergeron Beep Test" (mod partner wod) - see Monday ...

EMOM x 6   A) 7 Deadlifts   B) 5 Hang Power Cleans   C) 3 Jerks   + optional extras   - 10 Situps - 10 Pushups - 30 Double Unders ...

Partner WOD   "Bergeron Beep Test" (mod)   - 1 minute work, 1 minute rest - pick up where your partner left off   AMRAP in 30 minutes: 7 Thrusters (35/25kg) 7 Pull-Ups 7 Burpees ...

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