Daily WOD

A) AMRAP in 20 minutes:   30 Double Unders 7 Double Dip Muscle-Ups 30 Double Unders 21 Calorie Row   or   B) AMRAP in 20 minutes:   30 Double Unders 7 Strict Pull-Ups 14 Pushups 30 Double Unders 21 Dumbbell Thrusters (2 x 10/5kg) ...

0 - 5:00 AMRAP 5 Thrusters (50/35kg) 5 Burpees (6")   5:00 - 7:00 Rest   7:00 - 12:00 AMRAP 5 Power Cleans (50/35kg) 5 Toes-to-Bar   12:00 - 14:00 Rest   14:00 - 19:00 AMRAP 5 Push Presses (50/35kg) 5 Front Squats   ...

**HOODIES** - orders need to be in by Monday 6pm - email [email protected] to place your order or if you have any questions 7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit For time: 1000m Row Rest 1 minute Then 5 x 12 Box Jumps (24/20") 8 Power Snatches (45/30kg) (^62.5/45kg) 12 Toes-to-Bar Rest 1 minute 50 Wall Ball (9/6kg) ...

**HOODIES** - orders need to be in by Monday 6pm - email [email protected] to place your order or if you have any questions A) EMOM x 7 3 Front Squats 7 Pushups B) EMOM x 7 3 Muscle-Ups 7 KB Swings C) In 7 minutes: 400m Run Then AMRAP 10 Reverse Lunges 10 Situps 10 Back Extensions   ...

A) AMRAP in 15 mins: 55 Double Unders 15 C2B Pull-Ups 5 Hang Power Cleans (70/47.5kg) or HSPU   B) Power Cleans or HSPU   5 x 5 ...

A) EMOM for 10 mins: 5 Strict Press 7 Deadlifts   B) EMOM for 10 mins: 5 SDHP 7 Dips ...

For time:  Buy in: 19 Burpee Box Jumps (24/20") 85 Double Unders   3 x 14 Alt DB Snatches (20/15kg) 5 Bar Muscle-Ups   3 x 14 Toes-to-Bar 5 Bear Crawls (1 = 25 ft)   Cash out: 19 Burpee Box Jumps 85 Double Unders Happy 33rd birthday Jono (14/05/1985) ...

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...

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