WODs

Good reading: Competitive Conundrum

Complete 4 cycles:
DB Shoulder Press x 8 (hold weight across)
Max reps supine ring row
8-12 Strict Toes to Bar
20 Superman
*rest 30-60 sec. between exercises

Optional Finisher (if you finish part A. early)
3 rounds:
60 sec. Strict Pull-up
60 sec. rest

We hope you’re all traveling along well with your supplementary pull-up work.  Please remember that if you have progressed and are not sure of the next step that we are always there to help.

Three rounds, each for time:
Row 500m
25 Box Jump Overs 24/20”
50 Double-unders
25 Kettlebell Swings 32/24kg
50 Wall Ball 10/6kg
*rest between rounds.

7.00am
It’s been a tough week – come in for a team/partner workout for a bit of fun.

8.00am
For time:
Run 1200 Meters
63 Kettlebell Swings 24/16kg
18 Muscle-Ups
Rest until the clock reaches 15:00, and then…

Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings 24/16kg
6 Muscle-Ups

*Happy 8th Birthday to Chloe Saliba!

Every 5 minutes for 5 rounds:
Run 400m
15 Shoulder to Overhead 50/35g
50 Double-unders

Have you taken our Nutrition Quiz?

EMOM x 20:
1 Power Snatch
2 Snatch Balance
3 Overhead Squat
*You can stay light and use this as an active recovery day or work up to a heavy set if you’re feeling good!

*Have you seen our updated and expanded Membership Options?

A. Complete 5 cycles:
Pendlay Row 6-8 reps
30 sec. Front Support (on rings)
60 sec. weighted plank
*Rest 60 sec. between exercises.

B. Tabata Evil Wheel.

*If you have any friends that are considering trying CrossFit, please let them know about our Free Trial on Wednesday night.

*Congratulations to Zac & Kirsty on the arrival of their baby daughter Molly!

A. 21-15-9 reps of:
Back Squat
*Each round is for load.
*You have 10 minutes after warming up to complete the rounds.

B. Five rounds for time of:
Run 200m
20 Reverse Lunge (alternate legs)

Guess which athlete spent all night prior to Thursday’s workout on the sewing machine embroidering their towel!

*Please note that there will not be a performance development session today as most of our regulars are competing in WOD Stock.  Good luck to you all!

Complete as many rounds and reps as possible in 4, 6 and 8 minutes of:
10 Ring Dips
15 Box Jump Overs 24/20″
20 Wallball Shots 10/6kg
25 Pull-Ups
30 Double-Unders
Rest 4 minutes between AMRAP’s.
*Advanced athletes – scale up to Muscle-ups instead of Rind Dips and 11 foot target for wall ball.

Don’t forget our October attendance challenge – are you still in the running?

Complete five cycles:
5 Front Squat (use approx. 80% of 1RM)
rest 45 sec.
30-50 UB Double-unders
rest 45 sec.
10 Shoulder Taps (or 30 HS Hold against wall)
rest. 45 sec.
30 sec ea. side/front/side plank
rest 45 sec.