The WOD's

WOD: Tuesday

WOD: Tuesday

Five rounds, each for time of:
Row 400m
15 Burpees (over the rower)
*Rest as necessary between rounds.



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WOD: Monday

A. Snatch 2 x 1 @ 80%, 1 @ 85%, 2 x 1 @ 80%, 1 @ 85%, 2 x 1 @ 80%, 1 @ 85%

B. Front Rack Reverse Lunge
5 x 10 (alternating legs)
*Increase in load across the sets.

C. 3-5 sets: Max Strict Pull-ups
*Add weight if you can do 10 or more.

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WOD: Saturday

In 30 minutes:
Run Loop (3km approx.)
then…
AMRAP in remaining time of:
5 Pull-ups
10 Sit-ups
30 Double-unders

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WOD: Friday

A. Clean & Jerk: 10 x 1 @ 75%

B. In groups of 2-3
20-18-16-14-12-10-8-6-4-2 reps for time of:
DB Deadlift 22.5/15kg
Burpees

Aideen

WOD: Thursday

5-7 rounds, each for time:
10m Sled Push (heavy)
30m Bear Crawl
5 x 10m Slam Ball Shuttle
250m Row
*Rest as necessary between rounds.


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WOD: Wednesday

A. Handstand Practice

B. Five rounds for time of:
15 Parallette Shoot Through
30 Kettlebell Swings 24/16kg


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WOD: Tuesday

A. Snatch 10 x 1 @ 80%.

B. 10-1 reps for time of:
Gymnastic Pull
*Your choice of movement.
*Sets must be unbroken.
*12 min. cut off.

*Photo: Thank you to CrossFit Airlie Beach crew who completed “HURSTY” (Photo courtesy of Alice).


deb

WOD: Monday

“The Chief”
AMRAP in 3 minutes:
3 Power Clean
6 Push-ups
9 Squats
*Rest 1 min. Repeat for 5 cycles.


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WOD: Saturday

Five rounds for time of:
Run 400m
20 DB Push Press 15/10kg
10 Pull-ups
*Pull-ups: Choose your hardest version of a pull-up that allows for 10 unbroken reps.

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WOD: Friday

A. Clean & Jerk:
Clean & Jerk: 2 @ 70%, 2 x 1 @ 75%, 2 @ 70%, 2 x 1 @ 75%, 2 @ 70%, 2 x 1 @ 75%

B. Opposing Ladder:
Deadlift 100/65kg
Burpees (over the bar)
10/1, 9/2, 8/3, 7/4 etc. until 1/10.