WODs

Back Squat   5 – 5 – 5 – 5 – 5        

10 to 1 vs 1 to 10   Hang Power Snatch (42.5kg/30kg) Thrusters (42.5kg/30kg)        

Every Minute on the Minute for 18mins   Odds = 3 Deadlifts (150kg/100kg) Evens = 20 Overhead Stationary Lunges (15kg/10kg) and Max Double Unders        

Find 3Rm of Full Squat Clean Then … Gwen 15,12, 9 for Load of Clean and Jerk Bar must be touch and go and no resting on ground between reps (Similar to Bear Complex). Rest as needed between sets.   … Continue reading →

Perform Max 250m sprint on Row Then …. Perform as many burpees in 7 min        

For Time of: 50, 40, 30, 20, 10 of: – Double Unders – Sit ups Post time to comments.      

  1) Shoulder Press (20kg/15kg) vs Push Ups Rest 2 mins 2) Row (Calorie) vs Air Squat Rest 2 mins 3) Ring Rows vs Sumo Deadlift High Pull (24kg, 16kg)   Post total reps and lowest reps to comments.   … Continue reading →

20 min  AMRAP of: 7 Push Press (42.5kg/30kg) 7 Hang Power Clean (42.5kg/30kg) 7 Knees To Elbows   Post number of rounds to comments.      

5 Rounds for Time China Town Run 9 Box Jumps (24″, 18″) 9 Front Squats (60kg, 40kg)        

Deck of Cards        

150 Kettlebell Swings For Time Kettlebell (24kg/16kg) 20 Burpee to target 12″ from reach at standing every time the swing is stopped. (NO LOOPHOLES) Burpees must be completed before returning to the swings) Post number of burpees and total time … Continue reading →

20min AMRAP Cindy: 5 Pull ups 10 Push ups 15 Air Squats Mary: 5 Handstand Push Ups 10 Pistols 15 Pull Ups    

CrossFit CDB Total   Back Squat 1 – 1 – 1 Front Squat 3 – 3 – 3 Overhead Squat 5 – 5 – 5 Post total score of highest weight for each squat      

10 to 1 Vs 1 to 10   Hang Power Clean (60kg/40kg) Burpee Toes to bar      

20min AMRAP   25 Double Unders 5 Wall Balls 2 for 1 2 Laps of Farmers Carry AHAP          

PR Board for the Week        

1.6km Run then … 21 – 15 – 9 Muscle Up Snatch (50kg/35kg) Then …. 1.6km Run        

18min AMRAP   12 Ball Slams (9kg/6kg) 150m Row 18 Walking Lunge 21 Double Unders        

In 10 min complete as many rounds of:   1 to 10 of: Kettlebell Swings (24kg,16kg) vs Burpee Then 1 to 10 of: Box Jumps (24″, 18′) vs Burpee        

Double Death   Pull Ups Thrusters (42.5kg/30kg)   In the first minute do 1 Pull Up; in the second minute do 2 Pull Ups; third minute – 3 Pull Ups & so on until you cannot complete the required Pull … Continue reading →

3 rounds for time of:   800m Run 8 Push Jerks (60kg,45kg) 12 Toes to Bar   Post time to comments.      

PR Board for the Week   Special mention to the members that competed in the Mildura Comp – great work you did us proud !!      

For Max Weight Of: Deadlift 3, 3, 3, 3, 3    

5 Rounds for total REPs of: Row (Calorie) Hang Power Snatch (30kg/20kg) Overhead Walking Lunge (15kg/10kg) Double Unders Kettlebell Swings (24kg,16kg)   Post total reps to comments.        

For Time of:   1000m Row 50 Sit Ups 30 Ring Push Ups   Post time to comments.        

Sean 10 Rounds for Time of: 11 Chest to bar Pull Ups 22 Front Squats (35kg,25kg)   Post time to comments.        

For Max Weight Of: Hang Power Clean 3, 3, 3, 3, 3    

22min AMRAP Of: Double Ball Run (9kg/7kg) 7 Strict Shoulder Press (52.5kg/37.5kg) 14 Knees to Elbow      

Australia Day Partner WOD       PR Board for the Week     

5 Rounds for time Of: 3 Deadlift (2xBW/1.5XBW) 9 Burpee to bar 18 Double Unders   Post time to comments.        

25min AMRAP Of: 5 Push Press (55kg/40kg) 10 Ring Dips 15 Wall Balls   Post rounds to comments.        

20min AMRAP Of: Max reps Toes-through-rings China Town Run   Every time you come off the rings = China Town Run          

3 min AMRAP Of: 3 Power Clean (62.5kg/45kg) 6 Push Ups 9 Air Squats Rest 1 min and then repeat 5 times Post rounds to comments.        

  1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press Complete seven sets for one round. Do 5 rounds total working up to your max. You can rest in between rounds. Do not rest the bar … Continue reading →

Angie For Time Of: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats   Post time to comments.        

18 min EMOTM Of: 3 Hang Power Snatch (50kg/35kg) 21 Double Under          

20 min AMRAP Of: 7 Front Squat (50kg/37.5kg) 14 Box Jumps (24,18) 3 Laps of Farmers Carry (AHAP) Post rounds to comments.        

For Max Weight Of: Behind the Neck Press (Snatch Grip) 5, 5, 5, 5, 5    

Perform Helen Or Pyramid Double Helen (If You’re Up To It) Helen 3 Rounds For Time Of: China Town Run 21 Kettlebell Swing (24kg/16kg) 12 Pull-Up Or Pyramid Double Helen 3 x China Town Run 63 Kettlebell Swing 36 Pull-Up … Continue reading →

21, 15, 9 Of: Thrusters (42.5kg/30kg) Sumo Deadlift High Pull (42.5kg/30kg) Inverted Burpee          

Muscle Up vs Double Under   Muscle Up 1 – 10 Vs Double Under 50 -5 Perform 1 Muscle up and then 50 Double Unders, 2 Muscle Ups and 45 Double Unders and work up to 10 muscle ups and … Continue reading →

15 min AMRAP Of: 7 Hang Power Clean (52.5kg/40kg) 9 Burpee Over Bar Jumping over the bar must be performed as part of the burpee otherwise you must clap over head and then jump over bar. Post rounds to comments. … Continue reading →

20min AMRAP Of: China Town Run 9 Push Press (42.5kg/30kg) 18 Overhead Walking Lunge (20kg/15kg)   Post rounds to comments.        

21, 15, 9 Of: Deadlift (1.5%BW/BW) Box Jumps (32″,24″)   Post time to comments.        

7 Rounds For Time Of: 7 Front Squat (60kg/42.5kg) 14 Pull Ups 21 Calorie Row   Post time to comments.        

For Max Weight Of: Split Jerk 3, 3, 3, 3, 3    

Work Through The Following List 10 to 1 Vs 1 to 10 Of: 10 to 1 Inverted Burpee Handstand Push-Up 1 to 10 Skin The Cat 10 to 1 Power Clean (42.5kg/30kg) 1 to 10 Box Jump (32″/24″)   Post … Continue reading →

250m Rower Sprint Perform a max effort 250m Sprint Use the time of the first sprint to compare to the next 7 repeats, for a total of 8 rounds of 250m sprints. Rest as needed between the rounds. Penalties apply … Continue reading →

15min AMRAP Increase One Rep Per Round Of Each. Push-Up Air Squat Toes To Bar Post rounds to comments.        

Perform The Following Tabatas Back Squat (BW/75%//bw) Vs Max Height Jump Touch Rest Exactly 2 min, Then Kettlebell Swings (24kg/16kg) Vs Walking Lunge Rest Exactly 2 min, Then Sit-Up Vs Double Under Each Tabata consist of 16 round, 8 of … Continue reading →