Daily WOD

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 ...

Partner WOD AMRAP in 20 mins:   10 Power Cleans (50/35kg) (^70/50kg) 10 Burpee Box Jumps (24/20") 3 Rope Climbs (wear shin protection) 400m Run   - One partner works through the reps while the other partner runs the 400, then swap.   - sub 5 Ring Rows + 5 Situps per Rope Climb ...

- 6 rnds - 2 minutes per round - 2 minute rest between rounds - each round alternate between Barbell (45/30kg) and Dumbbell (20/15kg) Thrusters Rnds 1 and 5 15 Barbell Thrusters 15 Chest-to-Bar Pull-Ups AMRAP Double Unders Rnds 2 and 6 15 DB Thrusters 15 Chest-to-Bar Pull-Ups AMRAP Situps Rnds 3 and 4 -...

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