50 x pull ups
50 x O/H snatches (40/30)
50 x Air squats
50 x Burpees
WOD can be done in any order and broken up any way that suits
Wednesday 29 June 2011
Monday 27 June 2011
Sunday 26 June 2011
Friday 24 June 2011
Saturday
Dig Deep Fundraiser WOD
Join all participating affiliates nation wide saturday morning at 10:00am to help raise some cash to send our Aussie athletes to the World CrossFit Games.
3 RFT:
30 x Power Cleans (40/30)
15 x Pull ups
50 x Double Unders
15 x Bar Facing Burpees
30 x KB Swings (24/16)
Join all participating affiliates nation wide saturday morning at 10:00am to help raise some cash to send our Aussie athletes to the World CrossFit Games.
3 RFT:
30 x Power Cleans (40/30)
15 x Pull ups
50 x Double Unders
15 x Bar Facing Burpees
30 x KB Swings (24/16)
Wednesday 22 June 2011
Monday 20 June 2011
Sunday 19 June 2011
Friday 17 June 2011
Thursday 16 June 2011
Wednesday 15 June 2011
Tuesday 14 June 2011
Monday 13 June 2011
Tuesday WOD
For Time:
100 x Push-ups
100 x KB Swings (16/12)
100 x Double Unders
100 x O/H Walking Lunge (15/10)
100 x Push-ups
100 x KB Swings (16/12)
100 x Double Unders
100 x O/H Walking Lunge (15/10)
Sunday 12 June 2011
Monday WOD
9:30am Session only today due to the Public Holiday.
Modified "Fran"
21/15/9
Thrusters (40/ 30)
Burpees
Modified "Fran"
21/15/9
Thrusters (40/ 30)
Burpees
Friday 10 June 2011
Thursday 9 June 2011
Friday WOD
'Open Gym'
Come in a try any benchmark WOD, or work on a particular skill (Kipping pullups, Double Unders etc).
Come in a try any benchmark WOD, or work on a particular skill (Kipping pullups, Double Unders etc).
Wednesday 8 June 2011
Tuesday 7 June 2011
Monday 6 June 2011
Sunday 5 June 2011
Friday 3 June 2011
Saturday WOD
100 x flutters buy in
3 RFT
10 x toes to bar
15 x kb swings
20 x pushups
400m
100 x airsquat cashout
3 RFT
10 x toes to bar
15 x kb swings
20 x pushups
400m
100 x airsquat cashout
Thursday 2 June 2011
Friday wod
Team challenge
3 x minute rounds of the following:
Pullups
Wallballs
Burpees
Double unders
HR pushups
WOD will be completed in pairs and total reps counted.
3 x minute rounds of the following:
Pullups
Wallballs
Burpees
Double unders
HR pushups
WOD will be completed in pairs and total reps counted.
Wednesday 1 June 2011
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