Workout of the Day 8 September 2018

Spring Breaky BBQ this Saturday following an epic team WOD during the 8am. If you’re new to CrossFit come along and get to know people, if you’re an OG make sure you get yourself there!!! BYO drinks

Team WOD - Teams of 4
Buy in:
120 partner synchronised air squats in the following manner…
Pair 1: 20 synchro air squats
Pair 2: 20 synchro air squats
etc…

Then the pairs will both complete these wods, swapping when the first one is completed by both pairs.

Pair 1
21-15-9
Box Jumps, 24/20"
Alternating DB Power Snatch, 22.5/15kg
(One person starts with box jumps while the other starts with the snatch)

Pair 2
21-15-9
Power Cleans, 60/40kg
Burpees
(One person starts with power cleans while the other starts with burpees)

Cash out:
120 partner synchronised air squats in the following manner…
Pair 1: 20 synchro air squats
Pair 2: 20 synchro air squats
etc…

Extra Training
1 Push Press + 1 Split Jerk (Left leg) + 1 Split Jerk (Right leg)
1-1-1-1-1
* the forward foot changes for each split jerk

Log your Results via your WODIFY account

Workout of the Day 7 September 2018

Spring Breaky BBQ this Saturday following an epic team WOD during the 8am. If you’re new to CrossFit come along and get to know people, if you’re an OG make sure you get yourself there!!! BYO drinks

Deadlift
5-5-5

2 rounds for time of:
50 Ab mat sit-ups
50 KB Swings, 24/16kg
50 single-leg squats*

*scale to assisted pistols or lunges

Extra Training
Kroc Row
20-20-20-20

as heavy as possible, no break between sets

Ring Dips (3 x Max Effort )

Log your Results via your WODIFY account

Workout of the Day 5 September 2018

Spring Breaky BBQ this Saturday following an epic team WOD during the 8am. If you’re new to CrossFit come along and get to know people, if you’re an OG make sure you get yourself there!!! BYO drinks

Snatch Balance
1-1-1-1-1

For time:
21 squat snatches
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups
Men: 35kg
Women: 25kg

Extra Training
Weighted Pull-ups
2-2-2-2-2-2-2

GHD Sit-ups
20-20-20-20

Log your Results via your WODIFY account

Workout of the Day 4 September 2018

Spring Breaky BBQ this Saturday following an epic team WOD during the 8am. If you’re new to CrossFit come along and get to know people, if you’re an OG make sure you get yourself there!!! BYO drinks

Back Squat
5-5-5-5-5

Alternating EMOM 14 mins
30 Double Unders
Strict HSPU* (pick a number)
*Scale to Pike or DB Strict Press

Extra Training
On the Air Bike
3 rounds:
1 min hard
2 mins moderate
3 mins easy

Log your Results via your WODIFY account

Workout of the Day 3 September 2018

"Saved by the Barbell"
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 9kg ball, 50kg deadlifts and cleans
Women: 6kg ball, 35kg deadlifts and cleans

Extra Training

Push Press
3-3-3-3-3

Kipping or Butterfly Pull-ups
90 secs on
90 secs off
60 secs on
60 secs off
30 secs on

Log your Results via your WODIFY account