WODs

A. Deadlift 5×5

B. Five rounds for time:
7 Double Dumbbell Hang Snatch 2×22.5/15kg
35 Double-unders

Photo: Let’s have some FUN in the SUN – Saturday is a Bring a friend BEACH WOD from 7:30am.
Click here for details.

For time:
30 Toes to bar
Run 560m
20 Toes to bar
Run 360m
10 Toes to bar
Run 180m
10 Toes to bar
Run 180m
20 Toes to bar
Run 360m
30 Toes to bar
Run 560m

Photo: A gym filled with legends who are always up for some fun!! (Cal & Phil)

A. Thrusters 2-2-2-2-2-2-2 (barbell)
*Work to a heavy double

B. For time:
12-9-6-3-6-9-12 reps:
Dumbbell Thrusters 2×22.5/15kg
Burpees (over dumbbell)

Photo: CrossFit – the place where it is acceptable for men turn into boys 🤣🤣

Three rounds for time:
Row 18/14 calories
40 Second Suitcase hold 2 x 32/24kg
7 Wall Walks

Rest 2 minutes

Three round for time:
Echo 14/11 calories or C2 Bike 18/14cal
40 seconds Deadball Hold
7 Deadball Over Shoulder

Score: Work time for Part A & B + Total Work Time.

A. Muscle Clean + Power Clean + Squat Clean
Power Clean + Squat Clean
Squat Clean

B. Ten rounds for time:
3 Power Cleans *
3 Strict Pull-ups/Chin-ups
*Choose your own load.

Photo: Found this beautiful photo of Amie and had to share. Thank you @GrantWilliamsPhoto

Partner workout

Run 860m (together)
100 Wallball 9/6kg
80 Toes to bar
60 Power Cleans 60/40kg
40 Burpees (over partner)
20 OHS 60/40kg

*Share work anyhow.

FUNKY SOCK FRIDAY- Which crew will take the WIN??

Five rounds for time:
14 Dumbbell Push Press 22.5/15kg
7 Bar Muscle-ups
50 Double-unders

Five sets:
1 Front Squat + 2 Back Squats *Increment in load.

B. For time:
21-15-9 reps
Front Squat 60/40kg
Deadlift 60/40kg

A. Technique focus
Push Press + Push Jerk + Split Jerk

B. Choose one of the following for time: 2km Row,
5km Echo,
4km C2 Bike,
2km Ski Erg
2km Run

Photo: Luke dominating wall ball at Hyrox over the weekend. Thank you @GrantWilliamsPhoto for supporting and for the great photos.

A. EMOM x 10 minutes:
‘X’ cycles: *
Knee to elbow + Toes to bar

*Choose number of cycles based upon your skill level and volume.
Eg. Advance athlete 5 cycles (10 reps) unbroken.
Intermediate 2 cycles + 2 cycle (8 reps)
Beginner 3 x 1 cycle (0-20-40seconds)

B. 10 minute incrementing ladder of:
Strict Pull-ups (1-2-3-4…) *
Run 70m

* Increment strict pull-ups by 1 each round.
Advanced athletes strict Chest to bar.