The WOD's

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.


WOD: Wednesday

A. Handstand Practice

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


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).


WOD: Monday

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


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.

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.

WOD: Thursday

A. Bench Press 30-20-10-5 reps.
*Each set is for load.

B. Toes to Bar 30-20-10-5 reps for time.
*Sets must be unbroken.

WOD: Wednesday

EMOM x 30 minutes.
1. Row 20/16 cal.
2. 50 Double-unders
3. Plank 60 sec.
4. 10m Shuttle Run (max reps)
5. Rest
*Your score is the total of your shuttle runs.

WOD: Tuesday

AMRAP in 20 minutes:
2 Muscle-ups
4 HSPU
8 DB Snatch 22.5/15kg
*Various scaling options will be offered!

WOD: Monday

*A quiet week last week after Hursty and the following festivities. Time to get back into the swing of things!

A. Snatch 2 @ 75%, 2 x 1 @ 80%, 2 @ 75%, 2 x 1 @ 80%,2 @ 75%, 2 x 1 @ 80%.

B. 10-1 sets for time of:
Unbroken Thrusters 60/40kg




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