Daily WOD

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 -...

A) Overhead Squat 1 x 15 x 50-60% 3 x 6 x 80 - 85% 5 x 1 x 85%+ B) For time: 40 Pushups 400m Run 40 KB Swings (24/16kg) - 7 min time cap ...

7am Weightlifting 9:15am CrossFit Kids 6, 7, 8am CrossFit and Open 18.4   WOD   “The Bear” Complex   – 5 rounds to find max load – Each round consists of 7 cycles of the following: Power Clean Front Squat Push Press Back Squat Push Press from behind the neck   – The bar cannot rest on the ground at any...

A) AMRAP in 4 mins 10 Pushups 10 KB Swings (24/16kg) Rest 2 mins B) AMRAP in 4 mins 10 Box Jumps (24/20") 10 Toes-to-Bar Rest 2 mins C) AMRAP in 8 mins 10 Pushups 10 KB Swings 10 Box Jumps 10 Toes-to-Bar ...

CrossFit Kids 5pm A) Clean and Jerk - 20 minutes then B) Back Squats 9-6-3-1-1-1-3-6-9 or C) For time: 500m Row 400m Run 30 Hang Power Snatches (40/25kg) 20 C2B Pull-Ups 10m HS Walk (substitute 1 minute HS hold) ...

A) Deadlift 12 mins to work up to heavy 5's   Then   B) 5 rounds, not for time: 10 Front Rack Lunges 10 Deadball G2S   or   C) AMRAP in 10 mins: 3 DL (125/90kg) 6 Wall Ball (9/6kg) 9 Pushups 6 Wall Ball 3 Burpees OTP   (Scale DL to 80% of heavy 5) ...

David Chan farewell WOD Dave has been with us for over seven years and is moving to Bribie Island to begin his physio career. One of the friendliest guys you'll ever meet Dave will be missed around the box and noticed whenever he returns on occasion...

A) 5 x Superset 4 Strict Presses 8 Front Squats B) 3 rft: 10 LH KB Snatches (24/15kg) 15 Pull-Ups 10 RH KB Snatches 15 Pull-Ups ...

Again we will have two different workouts running throughout the morning. A regular workout during normal class times and Open 18.3 in waves until 9am. 7am Weightlifting 9.15am CrosFit Kids 6, 7, 8am CrossFit WOD AMRAP in 20 minutes: 10 RKB Swings (2 x 16/12kg) 10 Box Jumps (24/20") 10 KB Thrusters (2...

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