“Fight Gone Bad” Complete 3 rounds of: Wall Ball Sumo Deadlift High Pull 35/20. Box Jump Push Press 35/20. Row (Calories) 1 minute rest Post total reps to the whiteboard.
CONTINUE READINGWe only have the 7am session this morning no 8am due to some of our members competing on the Sunshine Coast today. Partner WOD For Time: 100 Burpee Plate Jumps 100 Dumbbell Snatch 30/22.5 100 Wall Balls 11ft/10ft Partners will work together in accumulating the reps for each movement before moving to the next. Post […]
CONTINUE READINGPush Press 5-5-5-5 Across For Time: 400m Run 20 Wall Balls 15 Power Snatch 50/35 400m Run 20 Wall Balls 12 Power Snatch 60/40 400m Run 20 Wall Balls 9 Power Snatch 70/45 400m Run Post load and time to the whiteboard.
CONTINUE READINGBack Squat 3-3-3-3-3 (2sec Pause) Complete 4 rounds for time of: 21 Wall Balls 15 Handstand Push Ups 9 Hang Power Clean 70/50 Post load and time to the whiteboard
CONTINUE READING“Nutts” For Time: 10 Handstand Push Ups 15 Deadlifts 115/80 25 Box Jumps 30/24in 50 Pull Ups 100 Wall Balls 10ft 200 Double Unders 400m Plate Run 20/15 Post time to the whiteboard
CONTINUE READINGBack Squat 1-10-1-10-1-10-1 Complete 3 rounds for time of: 30 Wall Balls 30 Kettlebell Swings 32/24 400m Med ball Carry Post load and time to whiteboard
CONTINUE READINGPlease see our website for the Christmas and New Years timetable. www.crossfitboss.com.au. Only open sessions for members only today 7am-9am and 4pm-6pm. Thruster 5-5-5-5-5 90sec rest Complete 5 rounds for time of: 6 Power Cleans 92.5/60 20 Wall Balls 300m Run Post load and time to the whiteboard
CONTINUE READING“Fight Gone Bad” Complete 3 rounds of: Wall Ball Sumo Deadlift High Pull 35/25 Box Jump Push Press 35/25 Row (Calories) 1 minute rest between rounds. Post total reps to the whiteboard
CONTINUE READINGS1: Power Snatch 3-3-3 @ 75% S2: Power Snatch 2×3 @ 85%, 2×2 @ 90% Complete 4 rounds for time of: 10 Power Clean 80/55 30 Wall Balls Post load and time to whiteboard.
CONTINUE READING“Holleyman” 30 rounds for time of: 5 Wall Balls 3 Handstand Push Ups 1 Power Clean 102.5/70 Post time to whiteboard.
CONTINUE READING