WODs

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WOD: Tuesday

A. Power Snatch + Hang Squat Snatch
*Build to a moderately heavy weight and maintain for 10 sets.

B. 100 Overhead Squats
*4 sets to complete.
*10 minute time cap.
*Choose your own load.

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WOD: Monday

We hope you all feel well recovered after the weekend! Be sure to set those alarm clocks for the most important training day of the week – Monday! No excuses.

For time:
Row 750m
then,
3 rounds of:
20 Toes to Bar
15 DB Push Press 2 x 22.5/15kg
Rest 3 min.
then,
3 rounds:
20 DB Deadlifts 2 x 22.5/15kg
15 Pull-ups

tia

WOD: Saturday

*Go the Aussies!!!

Run 560m
20 Power Cleans
Run 1120m
20 Power Cleans
20 Front Squats
Run 1680m
20 Power Cleans
20 Front Squats
20 Push Jerks
*60/40kg

WOD: Friday

WOD: Friday

Five rounds, each for time of:
Row 400m
75 Double-unders
60 sec. Plank
*Aim for 3 minutes rest between rounds.

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WOD: Thursday

*Our first full day in the new gym went well! We are now busy working to finish the upstairs area – once complete, we have some new additions to our timetable that we are excited to implement.

A. Deadlift 7 x 3
*Maintain across. re-grip/reset on each rep with controlled descents.

B. Five rounds for time of:
7 Deadball Over the Shoulder 45/30kg
12 Pull-ups
*C2B for advanced.



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WOD: Wednesday

*Please note that we are back to our normal schedule as of today (Wednesday). Please come on in and check out the new location!
**Don’t forget the CrossFit Games is on this weekend. You can find info on how to watch it – here.

For time:
10 DB Snatch 22.5/15kg
15 Box Step Overs 22.5/15kg
20 DB Snatch
15 Box Step Overs
30 DB Snatch
15 Box Step Overs
40 DB Snatch
15 Box Step Overs
50 DB Snatch
15 Box Step Overs

Kim

WOD: Tuesday

The gym will be open between 3:30 and 6:30pm for open gym format today (Tuesday) and then back to normal operations on Wednesday morning at 5:30am.

#Please note we have 6 car spaces. We will have a cone designating our parking spots- These are the only car spaces our clients can use, so please do not park in any of the other spaces. If unsure please park on the street as per normal.

We thank you all for your patience and understanding through this busy time.

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WOD: Monday

A reminder the gym is closed today, (Monday) due to the move. We are working hard with the aim of being ready for normal operations on Tuesday morning, however please check back in here on Monday night for confirmation. Thank you for your understanding and we will be running additional sessions in the coming weeks to make up for it.

Here is a workout you can do from home.

EMOM for 20 minutes:
Minute 1: 15 Burpees
Minute 2: 10 x 10m Shuttle Run
Minute 3: 45sec Plank Hold
Minute 4: 30 Squats

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WOD: Saturday

*Thank you to everyone who has offered to help move equipment to the new gym. We will be moving gear across from 8:00am for anyone who is available. Thank you in advance!!!

7:00am
Five rounds for time of:
Run 400m
21 Kettlebell Swings 24/16kg
12 Burpees

8:00am
AMRAP of Farmers Carry to 12 Technology Drive!

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WOD: Friday

EMOM x 20:
1. 1 Power Snatch + 2 Snatch Balance + 3 Overhead Squats
2. Push-ups
*Choose your own load/reps to maintain throughout. Aim for a moderately heavy load that allows for explosive/precise movement on the snatch complex.