Daily WOD

Alternating E30S for 10 minutes: A) 1 Clean 5 KB Bench Presses B) 1 Rope Climb 15 Double Unders ...

"Holbrook" 10 rft: 5 Thrusters (52.5/40kg) 10 Pull-Ups 100m Sprint 1 min rest **Extra training Bar Muscle-Ups 5 x 5 ...

7am Weightlifting 9.15am CrossFit Kids (7-12 yrs) 6, 7, 8am CrossFit 0 - 8:00 EMOM 5 Clean and Jerks 8:00 - 13:00 Rest 13:00 - 25:00 AMRAP: 3 Power Cleans (50/35kg) (^70/50kg) 3 T2B 3 Pushups 6 Power Cleans 6 T2B 6 Pushups etc BBF A) EMOM 30 sec Row (Cals) B) AMRAP sub KB PC or Box Jumps />...

Public Holiday - 8am class only - No CF Teens class this afternoon   A) 18.Zero For time: 21-15-9 DB Snatches Burpees over the dumbbell   B) 5 rounds, not for time: 20 Pushups 10 Deadlifts ...

5pm class - CrossFit Kids (no adult class or Open Gym) 7pm - Open Gym All other classes as per the regular timetable. (Friday public holiday - 8am only)   A) 4 minute cap: 400m Run AMRAP 4 DB Power Cleans (2 x 20/15kg) 4m DB Lunges 4 DB Power Cleans 4m DB Lunges   B) 2 rft: 21 OHS...

Thursday - As CrossFit Kids starts up again the 5pm session on Thursdays will be dedicated to the kids class. This year with the smaller space and the difficulty we encountered last year trying to run a kids class with other activity going on we...

Australia Day public holiday on Friday - 8am class only. A) Clean and Jerk - 1 RM B) Front Squat 5 x 60, 70, 80% then 5 x 2 @ 85 - 90%   https://www.youtube.com/watch?v=8fXO9cuQb7Q...

A) Power Snatch - 10 minutes to build to a heavy single B) For time: 15 Power Snatches (50/35kg)  (^ 65/50kg) 100 Double Unders 12 Power Snatches 80 Double Unders 9 Power Snatches 60 Double Unders 6 Power Snatches 40 Double Unders 3 Power Snatches 20 Double Unders https://www.youtube.com/watch?v=VBuxFCrleG0...

"Dallas 5"   - 5 minutes per station - 1 minute rest between stations   For total reps:   1) Burpees   2) 7 Deadlifts (70/50kg) 7 Box Jumps (24/20")   3) TGU (20/15kg)   4) 7 Snatches (35/25kg) 7 Pushups   5) Cal Row https://www.youtube.com/watch?v=rxhx2n-fgKQ...

A) E2M x 5   5 Power Snatches t'n'g 100m Run   B) 5 rft: 10 DB Hang Cleans (2 x 20/15kg) 6 HSPU on the DBs ...

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