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    Daily WOD

    A) ML Open 21.1   
For time: 20 Clean and Jerks (60/45kg) 1000m Row 15 Clean and Jerks 750m Row 10 Clean and Jerks 500m Row   - 20 minute time cap   B) Hang Clean 5 - 4 - 3 - 2 - 3 - 4 - 5 [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

    31 January, 2021 /

    A) 3 rft: 27 KB Swings (24/16kg) 21 Pushups 15 Goblet Squats (24/16kg) 9 Hollow Rocks 200m Run   B) Bench Press 8-8-8-8-8 ...

    29 January, 2021 /

    1. EMOM x 7 rounds for each couplet     A) 3 - 5 Strict Pull-Ups 10 – 40 Double Unders     B) 3 - 5 Strict Dips 6 - 8 Wall Balls (9/6kg)     C) 20 Sec HS Hold 20 Flutter Kicks (L+R =2) 10 Bicycles (L+R = 2)     Or     2) AMRAP in 21 minutes: 8...

    28 January, 2021 /

    A) Power Snatch - 10 minutes to build to a heavy triple   B) 10 rft: 3 Power Snatches (52.5/35kg) 3 Bar-facing Burpees 3 Power Clean and Jerks (52.5/35kg) 3 Bar-facing Burpees   (CF Mayhem wod) ...

    27 January, 2021 /

    A) Deadlift 6-6-5-5-4-4-3-3-2-2-1-1   B) AMRAP in 9 minutes: 3 Renegade Rows (2 x 15/10kg) 6 Toes-to-Bar 9 Box Jumps (24/20”) ...

    26 January, 2021 /

    Public Holiday   6.40 am 8.00 am   4 x 5 minute AMRAPs   A) and C) 40 Double Unders 8 Box Stepups (20/15kg) 8 Presses (20/15kg. 4L, 4R)   B) and D) 8 Calories 8 Pull-Ups 8 Kick Sits (L+R = 2)   - rest 3 minutes between intervals [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

    25 January, 2021 /

    Note that for the Tuesday public holiday there will be two classes only - 6.40 and 8am.   CrossFit Teens and Kids start this week. $150 for the term. Teens - Friday 5pm. Kids - Saturday 9.45am   A) Back Squat 6-6-5-5-4-4-3-3-2-2-1-1   B) Tabata Calories OH Walking Lunges (20/15KG) [vc_row css_animation=""...

    24 January, 2021 /

    Note that for the Tuesday public holiday there will be two classes only - 6.40 and 8am.   A) Split Jerk   - 15 minutes technique   then   EMOM x 5 2 Split Jerks   B) AMRAP in 10 minutes:   30 Double Unders 5 LH DB Hang Cleans (20/15kg) 30 Double Unders 5 RH...

    22 January, 2021 /

    CrossFit Teens and Kids start next week. $150 for the term. Teens - Friday 5pm. Kids - Saturday 9.45am. ...

    21 January, 2021 /

    5rft: 20 Situps 20 Pull-Ups 20 Box Jumps (24/20") 20 KB Swings (24/16kg)   - 3 minute rest between rounds ...

    21 January, 2021 /
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