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    Workout Of The Day

    For time: 500m Row Then 3 rounds of: 10 SDHP (50/35kg) 15 Pushups (take hands off the floor at the bottom) 20 Situps Then: 500m Row    ...

    26 December, 2010 /

    "HAPPY 6th BIRTHDAY ZOE AND LULU" 6 rounds for time: 6 HSPU 6 Toes to bar 6 Burpees 6 Ring dips 6 Weighted Pullups (12/8kg) 6 Box Jumps (30") Post times to comments. One year ago.  ...

    24 December, 2010 /

    "Majestic Mystery" Meet us at Majestic Park at 7:30am for a mystery WOD and earn some credit points for tomorrow's festivities.  Don't forget your water bottle, towel and parachutes (or wingsuit if you've got one).     ...

    23 December, 2010 /

    Three rounds for time of:Run 400 meters15 Pull-ups50 Squats15 Pull-ups Thanks to CrossFit HQ for this workout.  Post time to comments.   ...

    21 December, 2010 /

    AMRAP in 15 mins: 9 Overhead lunge (20/15kg) 6 Push Press (40/30kg) 3 Half muscle-up The half muscle-up is completed when the transition to above the rings is finished with the biceps touching the rings.  There is no dip phase. Post number of completed rounds to comments. Time to pay off some of those...

    20 December, 2010 /

    Linzey Beister will be running the show this week, so we have got a bit of an Olympic lifting  flavour for the WODS to utilise Linzey's knowledge in this area.  Also note that the Wednesday class will be at 5:30pm. In an unprecedented move...

    11 December, 2010 /

    25 Pushups 25 Calories on the rower 25 Situps 25 Chest to overhead (30/20kg) 800 m run 25 Knees to elbows 25 OH Lunge (20/15kg) 25 SDHP (24/16kg) 25 Box Jumps (20/17") 800m run   ...

    10 December, 2010 /
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