310513

WOD

Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16/12kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20/15kg
50 Back Extensions
50 Wall ball 9/7kg
50 Burpees
50 Double unders

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New CrossFit Teens Class Starts Today @ 4pm

Our new CrossFit Teens class for 13-17yr olds starts today at 4pm and will run every Thursday at 4pm-5pm.
The first session is free and so come on down and try a session to see if you like it. Current members if you have friends with Teens who may be keen please pass this on.

300513

O-Class

High Blocks Snatch Technique

WOD

For Time:
30 Muscles Ups

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290513

Make sure you go at your WOD like this goat:

20 Min EMOM
1 Power Snatch
2 Behind Neck Jerk (Snatch Grip)
3 Overhead Squats

Post load (s) to commments

280513

WOD

A. 15mins to build to a 5RM back squat of the day

B. Regional WOD 13.5
21-15-9
Deadlift 140kg/90kg
Box Jump 30/24″

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