Daily WOD

8am class only   A) Power Clean - 10 minutes to find heavy triple   B) T.U.P.   For time: 15-12-9-6-3 Power Cleans (62.5/45kg) Pull-Ups Front Squats (62.5/45kg) Pull-Ups   https://www.youtube.com/watch?v=CzYplr_-6_8&t=177s...

7am Weightlifting 6, 7, 8am CrossFit Note: No CF Kids class   "Jack"   AMRAP in 20 minutes: 10 Push Presses (52.5/35kg) 10 KB Swings (24/16kg) 10 Box Jumps (24/20") https://www.youtube.com/watch?v=9SJZP_AvxUo...

8am class only (no CF Teens) "Linchpin Test 5" For time: *20 Back Squats (102.5/70kg) 3.2km Run *20 Back Squats *from racks ...

Please note: Friday and Monday - 8am class only due to the Public Holidays Saturday is the regular CrossFit class schedule (no CF Kids) Thursday - 5pm CrossFit Kids. This will be the last CF Kids session for this term. Information regarding the kids and teens program for...

For time:   10 Strict Presses (40/25kg) (^55/35kg) 30 Situps (^T2B)   400m Run   15 Push Presses 30 Lunges (^Lateral Burpees)   400m Run   20 Push Jerks 30 Box Jumps (24/20") (^30/24")   400m Run ...

A) E2M x 5 5 Hang Power Cleans 50 Double Unders   B) E2M x 5 5 Dips (weighted) 10 Abwheels ...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit and Open 18.5   WOD   Open 18.5 AMRAP in 7 minutes: 3 Thrusters 3 Chest-to-Bar Pull-Ups   6,6 / 9,9 / 12,12 / 15,15 etc.   + optional extra: EMOM x 8 4 Strict Presses 20 Double Unders ...

CrossFit Kids 5pm   A) 5 rounds for total reps   Max reps Bench Press (.6/.4 x BW. 30 seconds)   Row for Cals (30 seconds)   B) Back Squat 7 RM ...

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