WOD - 30062017

Strength/Skill : As many reps as possible in 12 mins of: Skill Work Hspu WOD Part 1: Complete as many rounds as possible in 6 mins of: 12 Overhead Squats, 40/30 kg 12 Row Calories All out work on transition speed WOD Part 2: 3 rounds for time of: 10 Power Cleans, 60/40 kg 20 Push-ups #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 29062017

Strength/Skill - Strict Pull-ups : 4x3 WOD - Every 1 min for 24 mins, alternating between: 18 Wall Balls 10 Burpee Box Jumps, MAX Row Calories #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 28062017

Strength/Skill - Power Snatch + Hang Power Snatch 1-1-1-1-1-1-1 WOD - 21-15-9 reps of: Power Snatch, 40/30 kg Toes-to-bar #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 27062017

Strength/Skill : Behind The Neck Strict Press : 3-3-3-2-2 WOD : 9:00 AMRAP: 12 Handstand Push-ups 30 Double Unders #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 26062017

Strength/ Skill : Front Squat 5x5 WOD : Back Squat 4x12, using same weight per set Back Extension 12-12-12-12, using heaviest weight per set Weighted Box Step-up 24-24-24-24, using heaviest weight per set #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 24062017

WOD - For time: 150 Deadlifts, 80/55 kg Row, 1000 m 150 Wall Balls Row, 1500 m 150 Bench Press, 60/40 kg Row, 2000 m Work as a team of 3 with one person working at a time. #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 23062017

Strength/Skill - As many reps as possible in 15 mins of: Muscle Up Progression Work on muscle up and kipping/t2b progressions. WOD - Complete as many rounds as possible in 30 mins of: 5 Strict Pull-ups 10 Sumo Deadlift High-pulls, 60/40 kg 15 Handstand Push-ups Run, 400 m #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 22062017

Strength/Skill - Power Clean & Push Jerk 1-1-1-1-1-1-1 WOD - For 5 cycles: AMRAP in 2 mins of: 7 Thrusters, 40/30 kg 7 Chest-to-bar Pull-ups 7 Burpees Rest 1 min between each cycle. For each cycle continue the AMRAP #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 21062017

Strength/Skill : Front Squat 7-7-7-7-7 AND THEN: Back Squat 4x12, using same weight per set Back Extension 12-12-12-12, using heaviest weight per set Weighted Box Step-up 24-24-24-24, using heaviest weight per set #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 20062017

Strength/Skill Part 1: Max Effort Broad Jumps 7x1 Strength/Skill Part 2 : Power Snatch + Overhead Squat 2-2-2-2-2 WOD - "Randy" For time: 75 Power Snatches, 75/55 lbs Non o lifters to do 100 KB swings #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 19062017

Strength/Skill - Behind The Neck Strict Press 3-3-3-3-3-3 WOD - 21-15-9 reps of: Shoulder-to-Overhead, 60/40 kg Toes-to-bar #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 17062017

WOD - Row 10000 m This is an all out effort for time. complete in a team of 3 every 3 mins complete 3 rounds of Modified mary: 5 Strict HSPU 10 chest to bar pull ups 15 air squats. One person can remain on rower while other two complete the 3 rounds one working at a time. 50 Min Cap #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 16062017

Strength/Skill - Hang Power Clean & Jerk 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets. WOD - Complete as many rounds as possible in 10 mins of: 30 Double Unders 15 Power Snatches, 75/55 lbs Post Total Rounds. #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 15062017

Warm up - to be set by coach. Strength/Skill - Snatch Grip Deadlift 5-5-5-5-5 WOD - Each for time: Row: 10x 300 m Rest 1 min between efforts. Cool Down - to be set by coach. #row #crossfit #crossfitcanberra #wod #strength #workout

WOD - 14062017

Warm up - To be set by coach Strength/Skill - Behind The Neck Strict Press 5-5-5-5-5 WOD- For 5 cycles: AMRAP in 3 mins of: 12 Thrusters, 40/30 kg 8 Chest-to-bar Pull-ups 4 Turkish Get Ups, 32/24 kg Rest 1 min between each cycle. For each cycle continue the AMRAP. Cool Down - To be set by Coach #turkishgetup #amrap #crossfit #crossfitcanberra #gymsincanberra #press #thruster #chesttobarpullup

WOD - 13062017

Warm up - to be set by coach Strength/skill - Front Squat 5x5 WOD - Back Squat 4x12, using same weight per set Back Extension 12-12-12-12, using heaviest weight per set Weighted Box Step-up 24-24-24-24, using heaviest weight per set Cool down - to be set by coach

WOD - 10062017

Warm up - to be set by coach Team WOD - For time: 100 Chest-to-bar Pull-ups 100 Partner Push-ups 100 Toes-to-bars 100 Front Squats, 60/40 kg 100 Row Calories In a team of 3 complete the following reps. For chet to bars to count one must do c2b while one hangs from bar while one rests (Regionals style) Same foe the T2B. Partner push ups are 2 out of the 3 do a push up at the same time must clap hands at the top 3rd person rests. For the squats one person is doing squats one peron must sit at bottom of air squat while one rests. The calorie row is an all out sprint one person at a time other 2 resting. Cool Down - to be set by coach

WOD - 09062017

Warm up - to be set by coach Strength/skill - Snatch Grip Deadlift 5-5-5-5-5 WOD - 5x 2:00 AMRAP: 12 Handstand Push-ups 12 Deadlifts,80/ 55 kg 48 Double Unders Resting 1 min between each AMRAP. Cool down - to be set by coach

WOD - 08062017

Warm up - to be set by coach Strength/skill - As many reps as possible in 12 mins of: Skill Work Hspu WOD - 3 rounds of: 50 Wall Balls 40 AbMat Sit-ups 20 Burpee Box Jump Overs 5 Muscle-ups Cool down - To be set by coach

WOD - 07062017

Warm up - to be set by coach Strength/Skill - Behind The Neck Strict Press 7x5 Use the same weight for each set. Rest as needed between sets. Focus on maintaining tension in the bottom of the press WOD - Complete as many rounds as possible in 10 mins of: 10 Hang Power Cleans, 50/35 kg 10 Push Jerks, 50/35 kg 10 Toes-to-bars Non O lifters to do 20 x KB swings and 20 x goblet thrusters. Cool Down - to be set by coach

Follow

Contact

0402 564 022

Address

21/151-155 Gladstone St, Fyshwick ACT 2609, Australia

©2017 by CrossFit Canberra. Proudly created with Wix.com