Daily WOD

"Tyler" 5 rft: 7 Muscle-Ups 21 SDHP (45/30kg) One of our senior members, Cheryl Cappola, proving age is no barrier if you're dedicated to your fitness. She works hard every day she turns up and continues to improve in all areas. Here she's smashing out toes-to-bars mid-workout like a...

CrossFit Kids 5pm   A) 20 minutes to find 1RM of the complex   Power Clean Hang Clean Cluster Jerk   B) Alt EMOM x 10 8 Front Squats 8 HSPU ...

A) Deadlift 3-3-3 B) Partner WOD: AMRAP in 15 minutes 4 Burpee Box Jumps (24/20") (^30/24") 8 Knee Raises (^K2E) 8 Deadlifts (60/40kg) (^80/60kg) 8 Wall Ball (9/6kg) (^11/9' target) 8 Shoulder Taps (^HS Shoulder Taps) - alternate after each movement  ...

4 rft: 20 Alt. DB Snatches (20/15kg) 20 Situps 10 LH OH DB Lunges 10 RH OH DB Lunges 100 Double Unders ...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   A) AMRAP in 12 mins: 3 Clusters (52.5/35kg) 5 Box Jumps (30/24") 7 C2B Pull-Ups 5 minute rest   B) Death by Power Snatches (52.5/35kg) - increment by 2 reps each minute ...

30 rft: 5ft HS Walk 3 Toes-to-Bar 1 Power Clean (70/50kg) (^100/70kg)   - possible subs for HS Walk:   1 Wall Climb 2 Strict HSPU 3 Dips 10 Shoulder Taps ...

CrossFit Kids 5pm A) OHS or Snatch Balance 4-4-4-4-4 B) E2M x 5 10 DB Stepovers (24/20") 5 Renegade Rows  ...

ANZAC DAY 8am and 9am classes only today. “McDonald and Galagher” 2 rounds for time: 200m Run 16 KB Swings (24/16kg) 16 Pull-Ups 16 Front Squats (50/30kg) 200m Run 14 KB Swings (24/16kg) 14 Pull-Ups 14 Front Squats (50/30kg) 200m Run 12 KB Swings (24/16kg) 12 Pull-Ups 12 Front Squats (50/30kg) (by Jamie Zimmerman and Jimmy Wright) PTE Galagher & LCPL McDonald...

Note: ANZAC DAY, Wednesday 25/04/18 8am and 9am sessions only "McDonald and Galagher" (solo or partner) A) Deadlift 6-6-6 B) Bench Press or Shoulder Press or HSPU 6 x 8 ...

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