Workout Of The Day

8am class only for the Ekka show holiday tomorrow. (no other classes)   A) Back Squat 1 x 3 x 50, 60, 70% 2 x 2 x 80, 85, 90% 2 x 1 x 95%   B) Split Jerk 2-2-2-2-2   ...

*Members note that there will be an 8am class only for the Ekka public holiday on Wednesday   - 5 intervals for total rounds - 90 seconds rest between intervals - pick up from where you left off in the previous interval   AMRAP in 4 minutes:   3 Strict HSPU 6 RKBS (32/24kg) 12...

A) "Fran"   For time: 21-15-9 Thrusters (43/30kg) Pull-Ups   B) Partner WOD AMRAP in 12 minutes:   100m Run 5 Burpees 10 Situps (+ Double Unders)   - Relay style, round for round. - Partner B completes as many Double Unders as possible while Partner A is running then rests while they complete the Burpees and Situps.   ...

CrossFit Games 19.1*   4 rft:   400m Run 3 Legless Rope Climbs 7 Squat Snatches (84/59kg)   - 20 minute time cap   *Scaling/modifying   Rope Climbs - normal Rope Climbs (wear shin protection) - 10 Strict Pull-Ups - 15 Cal Ski Erg or Air Dyne   Snatches - Snatches @ 60%+ of 1RM - Power Snatches - Squat/Power Cleans   ...

CrossFit Kids class at 5pm. (no other class at this time)   A) Deadlift 1 x 3 x 60% 2 x 3 x 70% 2 x 3 x 80% 3 x 3 x 85%   Then   B) Bench Press 1 x 3 x 60% 2 x 3 x 70% 2 x 3 x 80% 3 x 3 x 85%   or   C) Alt EMOM...

A) AMRAP in 8 minutes: 10 KB Swings (24/16kg) 10 Lunges (24/16kg) 10 Calories   B) AMRAP in 8 minutes: 10 Wall Balls (9/6kg) 10 Pushups 40 Double Unders ...

A) E2M x 8 rounds   5 Power Snatches 10 Box Jumps (24/20”)   B) Back Squat 1 x 3 x 60% 2 x 3 x 70% 2 x 3 x 80% 3 x 3 x 85%   ...

AMRAP in 25 minutes:   200m Run 5 Squat Cleans (62.5/45kg) 10 Toes-to-Bar 5 Shoulder-to-Overhead (62.5/45kg)   400m Run 10 Squat Cleans (62.5/45kg) 20 Toes-to-Bar 10 Shoulder-to-Overhead (62.5/45kg)   2 minute Plank (@4 sec/rep = 30 reps) ...

A) "Marco" 3 rft: 21 Pull-Ups 15 HSPU 9 Thrusters (62.5/45kg)   - 15 minute time cap   B) For time:   50-40-30-20-10 Double Unders   25-20-15-10-5 Situps   10-8-6-4-2 Front Rack Lunges (62.5/45kg)   - 15 minute time cap   ...

REMOM for 5 rounds   5 - 10 Burpee Box Jumps (24/20") 10 – 20 DB Snatches 10 – 15 Calories 5 – 10 Strict Presses 10 – 15 Toes-to-Bar or Rest   ...

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