The WOD's

jason hotel wod

WOD: Tuesday

*Thanks to Jason S for sharing this photo of the CrossFit gym he attended while holidaying in Vietnam.

A. Push Jerk + Split Jerk
*Spend 15 minutes working technique/building in weight.

B. 5 x 2 minute rounds:
30 Double-unders
Run 200m
Max Double-unders
*Rest 1 min.


beach wod

WOD: Monday

AMRAP in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
*Perform 10 Power Cleans 70/47.5kg at 0:00 and every 4:00 from there.

kawana island map

WOD: Saturday

With the weather starting to warm up – lets get outside and make the most of our beautiful surroundings.

BRING A FRIEND and join us for a Fun beach/park workout this Saturday:
When: Saturday 1st September @ 7:30am
Where: Kawana Island- beach (In front of Mykie’s by the Bay)
*Parking can be difficult- aim to carpool where possible.

Breakfast at Mykie’s by the Bay afterwards for anyone that can make it.

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WOD: Friday

A. Every 2 min. x 10 rounds:
1 Clean & Jerk
*Build across the sets to a heavy single for the day.
*Any style of Clean & Jerk.

B. 10-1 reps for time of:
Unbroken T&G Power Clean 60/40kg

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WOD: Thursday

AMRAP in 20 minutes:
100 Double-unders
50 Kettlebell Swings
20 Toes to Bar

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WOD: Wednesday

*Don’t forget CrossFit is now at 9:15am.

A. Landmine Rows 5 x 8-10 reps.

B. 5 x 2 minute rounds:
10 Burpees
Run 200m
Max Burpees
*Rest 1 min. between rounds.

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WOD: Tuesday

A. EMOM x 10:
1 Snatch
*Any style from the ground.
*Increment in weight to a max for the day.

B. Advance as far as possible in 12 minutes:
10 Kipping Pull-ups
10 Push-ups
Run 100m
10 Kipping C2B Pull-ups
10 Push-ups
Run 100m
10 Strict Pull-ups
10 Push-ups
Run 100m
10 Strict C2B Pull-ups
10 Push-ups
Run 100m
10 Muscle-ups
10 Push-ups
Run 100m
10 Strict Muscle-ups
10 Push-ups
Run 100m

shane

WOD: Monday

*Reminder: There is an additional CrossFit Class at 9:15 on Monday, Wednesday and Friday starting this week.

Five rounds, each for time of:
30 Ball Slam 12/9kg
20/16 Cal. Row
10 DB Hang Squat Clean/Thruster 22.5/15kg
*Rest as necessary between rounds.


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WOD: Saturday

Come on in for a surprise workout.
This will be a long memorable team workout. You won’t want to miss this one!!!

The surprise was:

Team Half Marathon Row
Max 400m row
Following each row complete:
10 Burpees
200m Run

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WOD: Friday

Max reps in 3 minutes:
Hang Clean 40/30kg
*Run 100m each time you put the bar down.
*Each rep is worth 1 point.

Rest 3 minutes:

Max reps in 3 minutes:
Hang Clean 60/42.5kg
*Run 100m each time you put the bar down.
*Each rep is worth 2 points.

Rest 3 minutes:

Max reps in 3 minutes:
Hang Clean 80/55kg
*Run 100m each time you put the bar down.
*Each rep is worth 3 points.

Rest 3 minutes:

Max reps in 3 minutes:
Hang Clean 100/67.5kg
*Run 100m each time you put the bar down.
*Each rep is worth 4 points.