Daily WOD

CF Kids 5pm   WOD   Rotating E2M for 3 rnds   A) 50 Double Unders 10 Strict Alt DB Presses   B) 20 Wall Ball 20 Situps   C) 50 Double Unders 15 KB Swings   D) 10 Ring Dips 20 OH Lunges   E) 10 Cal Row or Air Dyne 20 Second L-Sit   https://www.youtube.com/watch?v=c-M86UfQ1lU...

Deadlift "Cindy" AMRAP in 20 minutes: 5 Pull-Ups 1 Deadlift 10 Pushups 1 Deadlift 15 Squats 1 Deadlift ...

A) Power Clean + Push Jerk 10-8-6-4-2-2-2 B) Open 13.4 AMRAP in 7 minutes: 3,3 / 6,6 / 9,9 etc G2OH (62.5/45kg) Toes-to-Bar ...

7am Weightlifting with Krusher 9.15am CrossFit Kids 6, 7, 8am CrossFit A) Running "DT" 5rft: 400m Run 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans 6 Push Jerks or B) "Open 14.5" For time: 21-18-15-12-9-6-3 Thrusters (43/30kg) Bar-Facing Burpees Thanks Alex and his team from E and A Sinitsky Painting Solutions for freshening up the gym with some much needed brightness and colour,...

All the best to Amanda competing in the Qld Masters League throwdown at Wiser 1 on the weekend. 4 x 4 min AMRAPs - 1 minute rest between rounds Rnd 1 and 3 3 Power Snatches (55/40kg) 6 Pull-Ups Rnd 2 and 4 3 Burpee Box Jumps (24/20") 6 SDHP (55/40kg) ...

A) Bench Press 5RM   B) AMRAP in 6 mins: 20 D-U 5 Ring Dips or HSPU   C) AMRAP in 6 mins: 15 DB G2OH 10 Cal Row ...

2 rft: 600m Run 30 Pull-Ups 30 S2O (45/30kg) (^62.5/45kg) 60 Double Unders 30 Ring Dips 30 Power Cleans (45/30kg) (^62.5/45kg) ...

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