WOD - 31082017

Snatch 3-2-1-3-2-1 For 5 cycles: AMRAP in 2 mins of: 10 Box Jumps 20 Kettlebell Swings 30 Double Unders #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #Teamwork #wod #workout

WOD - 30082017

Strict Handstand Push-ups 5x Max Rep Each for time: Row: 5x 500 m Rest 2 mins between efforts. #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #wod #workout

WOD -29082017

Power Clean & Jerk 1-1-1-1-1-1 3 rounds for time of: 10 Burpee Pull-ups 20 Toes-to-bars 10 Bar Muscle-ups #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #wod #workout

WOD - 28082017

Back Squat 3-3-3-3-3-3-3-3-3-3 AMRAP 13 mins: 12 Overhead Squats, 9 Chest-to-bar Pull-ups 6 Power Snatches #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #wod #workout #squat #chesttobarpullup #snatch

WOD - 26082017

For time in Teams of Three: Run, 1000 m 120 Dumbbell Snatches, 22.5/15 kg 120 Dumbbell Front Rack Walking Lunges, 22.5/15 kg Run, 1000 m 120 Front Squats, 40/30 kg 120 Push Press, 40/30 kg Run, 1000 m 120 Row Calorie #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #wod #workout #Partnerworkout #Teamwork

WOD - 25082017

Hollow Rock 2x Max Hold Superman Rocks 2x Max Rep Every 1 min for 30 mins, alternating between: 4 Muscle-ups 10 Lateral Burpee Over Barbells MAX Deadlifts, 100/70 kg #crossfit #crossfitcanberra #crossfitincanberra #canberragym #gym #bestgyminfyshwick #gymsincanberra #Workout #wod

WOD - 24082017

Strict Handstand Push-ups 5x Max Rep Complete as many rounds as possible in 15 mins of: 20 Box Jumps, 24/20 in 20 Kettlebell Swings, 32/24 kg 20 Push-ups #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #wod #workout #boxjumps #kettlebellswing #pullup #handstandpushup

WOD - 23082017

Back Squat 3-3-3-3-3-3-3-3-3-3 For 6 cycles: AMRAP in 2 mins of: 30 Double Unders 10 Thrusters, 40/30 kg #doubleunder #thruster #squat #legday #crossfit #crossfitincanberra #crossfitcanberra #gymsincanberra #bestgyminfyshwick #canberragym #gym #wod #workout

WOD - 22082017

Chest To Bar Pull Up (Strict) 5-5-5 30-20-10 reps, for time of: Pull-up Toes-to-bar #toestobar #pullup #chesttobarpullup #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #wod #workout

WOD - 21082017

Power Snatch 2-2-2-1-1 FT: 150 Wall Balls #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #wod #workout #wallball #snatch

WOD - 19082017

In teams of three: Complete as many rounds as possible in 40 mins of: max rep Row Calories 5 Muscle-ups 6 Turkish Get Ups, 24/16 kg 7 Deadlifts, 160/110 kg #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #turkishgetup #row #muscleup #deadlift

WOD - 18082017

As many reps as possible in 10 mins of: Skill Work Hspu Every 1 min for 30 mins, alternating between: 10 Handstand Push-ups 14 Box Jumps, 24/20 in MAX Row Calories #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #handstandpushup #wod #workout

WOD - 17082017

Snatch 2-2-2-2-2-2 30-20-10 reps, for time of: Chest-to-bar Pull-up Overhead Squat, 40/30 kg #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #strong #wod #workout

WOD - 16082017

Bench Press 3-3-3-3-3 Complete as many rounds as possible in 18 mins of: 20 Push-ups 20 Kettlebell Swings, 32/24 kg 20 Goblet Squats, 32/24 kg 60 Double Unders #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #canberragym #gym #bestgyminfyshwick #workout #wod #Community

WOD - 15082017

Clean & Jerk 1-1-1-1-1 21-15-9 reps of: Clean & Jerk, 40/60 kg Toes-to-bar #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #canberragym #gym #clean #Community #wod #workout

WOD - 14082017

Back Squat 4-4-4-4-4 Snatch Grip Deadlift 6-6-6-6, using heaviest weight per set Back Extension 12-12-12-12, using heaviest weight per set Jumping squats 12-12-12-12 #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #canberragym #gym #Community #wod #workout

WOD - 11082017

As many reps as possible in 12 mins of: Rope Climb Every 1 min for 30 mins, alternating between: 6 Power Cleans, 60/40 kg 12 Box Jumps, 24/20 in Max Wall Balls #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #canberragym #gym #Community

WOD - 10082017

Power Snatch 5-5-5 Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Deadlifts, 115/75 lbs 5 Snatches, 115/75 lbs Non O lifters to 15 deadlifts instead of snatches #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #canberragym #gym #deadlift

WOD - 09082017

Bench Press 3-3-3-3-3 Complete as many rounds as possible in 15 mins of: 10 Pistols (Alternating Legs) 20 Handstand Push-ups 30 Kettlebell Swings, 32/24 kg #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #canberragym #gym

WOD - 08082017

Back Squat 6-6-6-6-6 Snatch Grip Deadlift 6-6-6-6, using heaviest weight per set Back Extension 12-12-12-12, using heaviest weight per set Jumping Squats 12-12-12-12 #squat #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #canberragym #gym #Community #legday

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