WOD - 3107-2017

Back Squat 5-5-5-5-5 Snatch Grip Deadlift 6-6-6-6, using heaviest weight per set Jumping Squat 12-12-12-12, using heaviest weight per set Front Foot Elevated Split Squat 24-24-24-24, using heaviest weight per set Rest 3 mins #legday #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #canberragym #gym #squat #booty #Humpday

WOD - 29072017

10 rounds for time of: Row, 1000 m 30 Dumbbell Snatches, 22.5/15 kg 10 Strict Handstand Push-ups Work as a team of 3. All 3 team members c #workout #wod #Workout #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #canberragym #gym #Community

WOD - 28072017

As many reps as possible in 12 mins of: Skill Work Hand-stand Push-ups 5 rounds for time of: 7 Muscle-ups 21 Power Cleans, 40/30 kg 35 Min Cap #handstandpushup #muscleup #clean #amrap #crossfitincanberra #crossfitcanberra #crossfit #Community #gymsincanberra #canberragym #gym

WOD - 27072017

Power Snatch + Overhead Squat 2-2-2-2-2 12-9-6 reps of: Power Snatch, 50 kg Burpee Box Jump, 24 in #wod #workout #crossfitincanberra #crossfitcanberra #crossfit

WOD - 26072017

Every 1 min for 10 mins, alternating between: Strict Chest To Bar Pull-up, 35 secs L Sit Hold, 25 secs 5 rounds, each round for time, of: 10 Toes-to-bars 20 Thrusters, 40/30 kg 40 Double Unders #wod #crossfitincanberra #crossfitcanberra #crossfit #chesttobarpullup #Lsit #thruster #doubleunder #toestobar

WOD - 25072017

Back Squat 5-5-5-5-5 Snatch Grip Deadlift 6-6-6-6, using heaviest weight per set Jumping Squat 12-12-12-12, using heaviest weight per set Front Foot Elevated Split Squat 24-24-24-24, using heaviest weight per set Rest 3 mins #squat #LEGDAY #crossfitincanberra #crossfitcanberra #crossfit #bodybuilding

WOD - 24072017

Bench Press 5-5-5-5-5 Complete as many rounds as possible in 14 mins of: 20 Pull-ups 20 Wall Balls 20 Burpees #crossfitincanberra #wod #crossfit #crossfitcanberra #Community #workout #Benchpress

WOD - 22072017

For time: 100 Thrusters, 60/40 kg Run, 1000 m Partner Kalsu with buy out. Complete the 100 thrusters as a pair but EMOM both partners must complete 5 Burpees. Upon completion of thrusters run is to be completed there is no burpees on the run. #Partnerworkout #amrap #Benchpress #boxjumps #canberragym #Community #crossfit #crossfitcanberra #crossfitincanberra #gym #gymsincanberra #run

WOD - 21072017

1. Every 1 min for 10 mins do: 1 Strict Chest To Bar Pull-up, 35 secs L Sit, 20 secs 2. For 5 cycles: AMRAP in 2 mins of: Row, 350 m MAX Power Snatches, 60/40 kg Rest 2:30 between each cycle. For each cycle restart the AMRAP. 3. Find your Strict Press 5 Rep Max. #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #canberragym #workout #wod #Community #chesttobarpullup #rowing #snatch

WOD - 20072017

12 mins of: Skill Work Handstand Push-ups 6 rounds for time of: 5 Muscle-ups 10 Turkish Get Ups, 24/16 kg 15 Burpees 20 Wall Balls 30 min cap alternate arms on turkish get up #turkishgetup #crossfit #crossfitincanberra #gymsincanberra #gym #canberragym #workout #pullup #handstandpushup

WOD - 19072017

Bench Press 5x5 Complete as many rounds as possible in 15 mins of: 7 Power Cleans, 80/55 kg 7 Front Squats, 80/55 kg 70 Double Unders Non O lifters to do 14 Thrusters #Benchpress #crossfit #crossfitcanberra #crossfitincanberra #gym #gymsincanberra #canberragym #workout #wod

WOD - 18072017

Power Snatch 2-2-2-2-2-2 4 rounds, each round for time, of: 15 Overhead Squats, 40/30 kg 15 Chest-to-bar Pull-ups 15 Box Jumps, 24/20 in #amrap #boxjumps #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 17072017

Front Squat 1-1-1-1-1-1 Snatch Grip Deadlift 6-6-6-6, using heaviest weight per set Jumping Squat 12-12-12-12, using heaviest weight per set Front Foot Elevated Split Squat 24-24-24-24, using heaviest weight per set Rest 3 mins 30 Seconds rest between exercises. Try and increase weight on snatch grip deadlifts from last week #squat #legday #crossfit #crossfitcanberra #gymsincanberra #gym #Workout

WOD - 15072017

WOD: 21-15-9 Workout A Burpees Box Jumps 24″/20″ KB Swings 53lb 400 M Run Workout B Pull Ups Deadlifts 185lb/135lb Push Press 75lb/55lb 400 M Run Partners: One team member completes 21 of each “A” exercise while the other partner completes 21 of each “B” then team runs the 400 M. Then they swap and do 21 of the alternate workout (you do what your partner just did). Then 400 M run. Then 15 and then 9 of each doing the same. Kb swings are 24/16 #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 14072017

Strength/ Skill: Push Jerk 2-2-2-2-2 WOD: Complete as many rounds as possible in 6 mins of: 15 Wall Balls 10 Chest-to-bar Pull-ups AND THEN 3 rounds for time of: 10 Deadlifts, 120/85 kg 15 Ring Dips 9 Min Cap #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 13072017

Strength/Skill : 1 Pause Front Squat + 1 Front Squat 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. 1 Rep is considered a 1 Pause squat + 1 normal squat WOD : Snatch Grip Deadlift 6-6-6-6, using heaviest weight per set Jumping Squat 12-12-12-12, using heaviest weight per set Front Foot Elevated Split Squat 24-24-24-24, using heaviest weight per set Rest 3 mins #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 12072017

Strength/skill: Power Snatch + Overhead Squat 2-2-2-2-2-2 WOD: 10:00 AMRAP: 15 Power Snatches, 40/30 kg 15 Burpees #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 11072017

Strength/Skill : As many reps as possible in 12 mins of: Skill Work Hspu WOD: Every 1 min for 30 mins, alternating between: 15 Box Jumps 20 Kettlebell Swings, 32/24 kg Row Calories #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 10072017

Strength/Skill - Behind The Neck Strict Press 1-1-1-1-1 WOD - 3 rounds for time of: 8 Power Cleans, 80/55 kg 8 Push Jerks, 80/55 kg 8 Bar Muscle-ups #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

WOD - 08072017

WOD: For time: 700 Row Calories Complete as a team of 3. Every 3 mins must complete 2 rounds 10 strict pull ups 10 strict Handstand push ups 10 Pistol squats. #amrap #canberragym #crossfit #crossfitcanberra #frontsquat #gym

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