Daily WOD results
4x[30s skip/ rot BB].
2x[2x4 KB windmills, 8 hang retractions, 8 GHD ext, 8 Jefferson KB DL, 2x4 T's, ]
6x[3 Sumo DL / 3 chins
WOD: Deconstructed Fran
21 Thrusters 43/30,
On 3:00 do
15 Thrusters 43/30,
On 6:00 do
9 Thrusters 43/30,
Add up total time of work
12 Sh every 4th rotate, 4 paused rolls and twists, DD complex, 30s deep squat,
2x[2x4 Bulgarian squat, 2x10 banded rotations, 6 goblet squat]
Build then 5x[2 RSq, 2Sh KB suitcase carry
16Sh buy in
12 FSq 60/40
15 deficit Pushups, 15/10
2x[5 Cossack stretch, 5 inchworms with pushup, 10 hang retractions].
2x[10s Wall Kick up hold, 10s hanging L-sit, 2x10 calf raises
5x[5m HSW, 2 BJ 10 GHD,
WOD: Partner wod for time:
8 alt rounds of the complex 2 DL 3 HCl, 4 S2O, 3 RSq, 2 back Lunges 60/40,
then 16 Sh (Swap every 4),
40 WB swap every 5,
20 synched burpees clap hands on bottom and top.
8 Sh, 4xlunge and rotate, 30s broom throughs, 2:00 of trigger glutes,
2x[4 cat skins, 2x6 alt lunge and SA press, 5 wall squats].
Shankle complex: Build to 1 RM of 1 DL, 3 hang clean pulls, 1 HSqCl, 2 Jerks
WOD For time
1000/800m row buy in then 2 rounds of
20 ring dips,
Partner MB passes
2x[15 chest, 15 OH, 15 Prone, 2x5 under-over]
2x[DD hip complex, 5 paused goblet squats, 2x6 arniepress, 5 Strict Snatch press]
Build to heavy 2 OHS
AUS Champs: 20min Cap
Dumbbell Deadlifts @ 22.5/15kg Pair
Burpee Box Overs 60/50
Rx+ do 32/24KB DL
2x[500 row, 60s BB, 20s active hang ].
2x[12 dead bugs, 8 monkey taps, 8 ring rollouts. 8 Good mornings
DL and chins
Inc weight every rep change
WOD: Aus Online WOD 3:
30 FSq 50/35kg,
30 HKB Sn 24/16kg
Results at https://competitioncorner.net/crossfit/online/1550/results#.XARNqBMza7w
2x[6 Sh rot evens, 20s relaxed squat, 4 rollover to side twist, 30s shoulder stretch on box] 2x[5 paused Gob squats, 20s active hang, 8 hip flexor lifts ]
8x[2 FSq inc weight every 2 sets and paused for first 4 sets, 4 pistols every set.
WOD: 18-15-12-9-6-3 reps for time of:
Power snatches 35/25
Daily WOD and Results
This page is updated daily with the results being a direct photograph of our whiteboard at the gym. PLEASE MAKE SURE YOUR SCORE IS RECORDED BEFORE LEAVING YOUR WORKOUT so we can keep an accurate record of your workouts.