Daily WOD

We've got a solid group signed up for the Masters League this year so the gym will be open at 8am on Sunday for anyone keen to come along and give the workout a go and cheer along the registered competitors. Sunday, 8am. 3 rounds for total...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit A) Back Squat 8-8-8 B) Front Squat 6-6-6 C) Overhead Squat 4-4-4 ...

Masters HQ 18.1 0 - 8:00 50 Pull-Ups 50 Box Jumpovers (24/20") 50 Double KB Snatches (2 x 16/12kg) 8:00 - 13:00 (NB: no rest in the MHQ online comp) Rest 13:00 - 21:00 50 Double KB Snatches (2 x 16/12kg) 50 Box Jumpovers (24/20") 50 Pull-Ups ...

For time: 21 Thrusters (52.5/35kg) 15 Toes-to-Bar 9 Lateral Burpees 21 Hang Power Cleans (52.5/35kg) 15 Toes-to-Bar 9 Lateral Burpees 21 Deadlifts (52.5kg) 15 Toes-to-Bar 9 Lateral Burpees  ...

RE2M for 32 minutes:   300m Row   90 seconds: AMRAP HSPU or Plank   80m Farmers Walk   90 seconds: AMRAP Muscle-Ups or AMRAP Rope Climbs (wear shin protection)   ...

A) Deadlift 1 - 1 - 1 B) AMRAP in 16 minutes: 20 Situps 16 Alt KB Snatches (24/16kg) 12 Pushups 8 Box Jumpovers (24/20") 4 TGU (24/16kg) ...

Public Holiday - 8am class only A) "Bull" 2 rounds for time: 200 Double Unders 50 OHS (62.5/45kg) 50 Pull-Ups 1600m Run Scaling: #1 - 1 round for time #2 - partition reps as required #3 - #1 + #2 e.g. 5 x (40 D-U, 10 OHS, 10 P-U) + Run or B) "Claudia" 5 rounds for...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   "Kelly" 5 rft: 400m Run 30 Box Jumps (24/20") 30 Wall Ball (9/6kg)   - scaling options include: Partner WOD 3 rounds for time Reduced reps ...

"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 ...

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