WOD - Tues 10th July
A) Bench Press 5-5-5-5-10-10 @65-70-70-75-50-50 [20:00 Cap] B) Team of 2 AMRAP in 10: 30 Double unders (each) 10 Bar facing burpees 1...
WOD - Mon 9th July
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WOD - Sat 7th July
Reminder: There's no CrossFit classes tomorrow due to Roycey's Rumble but come in for a coffee and a snack from the bake sale or BBQ and...
WOD - Fri 6th July
A) Deadlift 4-4-4-3-3-3 @65-65-65-70-70-70% [20:00 Cap] B) For time: 30 Strict handstand push-ups 20 Deadlift 70/45 10 Rope climbs 15’...
WOD - Thurs 5th July
A) Handstand walk and Toes to bar tech/skill B) EMOM for 10: 1st - :30 Max Handstand walk 2nd - :30 Max Toes to bar
WOD - Wed 4th July
“CJ’s EMOM of the week” E3MOM for 30: 12 Bar facing burpees 6 Front squats 102.5/70 3 Muscle-ups
WOD - Tues 3rd July
A) Bench Press 3-3-3-3-8 @65-65-65-70-70% [15:00 Cap] B) “The Chief” 5 Rounds each for reps: AMRAP in 3: 3 Power cleans 62.5/42.5 6...
WOD - Mon 2nd July
A) Back squat 5x3 @65-65-65-70-70% [20:00 Cap] B) AMRAP in 15: 25 Wall balls 9/6kg (10’) 50 Double unders 25 Kettlebell swings 24/16 50...
