Daily WOD

For time: 400m Run 20 Power Snatches (50/30kg) 600m Run 15 Power Snatches (60/40kg) 800m Run 10 Power Snatches (70/50kg) ...

With CrossFit Kids taking a break for a couple of weeks Thursday 5pm will be an Open Gym session. 2 x 10 minute AMRAPs A) 30 Double Unders (^50) 10 DB Stepups (20") (2 x 15/10kg) (^20/15kg) 5 Pull-ups (^Strict) B) 15 Situps (^T2B) 10 Russian KB Swings (24/16kg) (^32/24kg) 5 Front Squats (60/40) (^80/55kg) ...

For time: 40 Pushups   40 Cal Row 40 Kickback Burpees (6") 40 Box Jumpovers (24/20") 40 Wall Ball (9/6kg) 40 Back Ext 40m Walking Lunges   40 Pushups   https://www.youtube.com/watch?v=CyYRtojLM98...

8am class only   A) Power Clean - 10 minutes to find heavy triple   B) T.U.P.   For time: 15-12-9-6-3 Power Cleans (62.5/45kg) Pull-Ups Front Squats (62.5/45kg) Pull-Ups   https://www.youtube.com/watch?v=CzYplr_-6_8&t=177s...

7am Weightlifting 6, 7, 8am CrossFit Note: No CF Kids class   "Jack"   AMRAP in 20 minutes: 10 Push Presses (52.5/35kg) 10 KB Swings (24/16kg) 10 Box Jumps (24/20") https://www.youtube.com/watch?v=9SJZP_AvxUo...

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 ...

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