January 2019

Friday 190111

Team WODs

2min AMRAP:
-(Partner 1) Max Cal Row or A-Bike
-(Partner 2) Max Power Cleans 135/95 RX+ 155/105 MRX 95/65
REST 1min / Switch Repeat 2min AMRAP
2min AMRAP:
-(Partner 1) Max Cal Row or A-Bike
-(Partner 2) Max Russian KBS 55/35# RX+ 70/55# MRX 45/25#
REST 1min / Switch Repeat 2min AMRAP
*Add wt, before start 2min AMRAP:
-(Partner 1) Max Cal Row or A-Bike
-(Partner 2) Max Hang Power Cleans155/105 RX+ 185/125 MRX 115/75
REST 1min / Switch Repeat 2min AMRAP

Post results to comments.

Thursday 190110

5min AMRAP:
-5 Deadlifts 95/65 RX+ 115/75 MRX 75/55
-5 Hang Power Snatch
-5 Over Bar Burpees
Rest 3min/add wt
5min AMRAP:
-3 Power Snatch 115/75 RX+ 135/95 MRX 95/65
-2 Hang Squat Snatch
-5 Barbell Push-Ups

Post rounds and reps for each WOD to comments.

Wednesday 190109

The Australian CrossFit Championship Online Qualifier WOD 4
For Time/15min AMRAP: (15min cap**Note it was an 11min cap for qualifier**)
Part A: For time;
-50 HSPU
-50 Pull-Ups
-50 T2B
-50 WallBalls 20/14lbs 10ft Target Male & Female MRX 20/10lbs 9ft
Part B: In remaining time;
-Max Calorie Row or A-Bike

Post results to comments.

**LAST DAY to order your winter apparel is TOMORROW! Click HERE to submit your order.

Tuesday 190108

For Time: 
-10 Squat Cleans 135/95lbs RX+ 155/105 MRX 95/65
-10 Burpee Box Jump Overs 24/20″ RX+ 30/24 MRX 20/18″
– 8 Hang Squat Cleans
– 80 Double Unders or 12cal A-Bike
– 6 Squat Cleans
– 6 Burpee Box Jump Overs
– 4 Hang Squat Cleans
– 40 Double Unders or 6cal A-Bike
– 2 Squat Cleans
– 2 Burpee Box Jump Overs
– 1 Hang Squat Clean
– 20 Double Unders or 4cal A-Bike
**Sandbag can be used in place for Power Cleans and/or Hang Squat Cleans** 80/50lbs

Post time to comments.

Monday 190107