WOD - 23102017

3 rounds of: 15 Thrusters, 15 Pull-ups -- then -- 3 rounds of: 12 Thrusters, 12 Chest-to-bar Pull-ups -- then -- 3 rounds of: 9 Thrusters, 9 Bar Muscle-ups #gymsincanberra #bestgyminfyshwick #canberragym #gym #wod #workout #Community #crossfitincanberra #crossfitcanberra #crossfit

WOD - 21102017

For time: 50 Row Calories 200 Double Unders Handstand Walk, 100 m 50 Bar Muscle-ups 50 Shoulder-to-Overheads, Break up as required between partners #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #wod #workout #Community

WOD - 20102017

Every 1 min for 15 mins, alternating between: L Sit Hold, 15 secs Free Standing Handstand Hold 3 Strict Muscle-ups #crossfitincanberra #crossfitcanberra #crossfit #Workout #wod #gymsincanberra #bestgyminfyshwick #canberragym #gym #Community

WOD - 19102017

For time: 50 Pull-ups 50 Wall Balls 250 Double Unders 50 Wall Balls 50 Pull-ups #gymsincanberra #bestgyminfyshwick #canberragym #gym #Teamwork #wod #workout #Community #crossfitincanberra #crossfitcanberra #crossfit

WOD - 18102017

21-15-9 reps, for time of: Overhead Squat, Thruster, Clean Complex 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. clean + Push Press + front squat+ Jerk with pause = 1 #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #wod #Partnerworkout #workout #Community

WOD - 17102017

4 rounds of: 10 Deadlifts, 25 GHD Sit-ups 40 Row Calories #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #wod #workout #Community

WOD - 16102017

25 Strict Handstand Push-ups -- then -- 5 rounds of: Run, 200 m Farmers Walk (Kettlebell),100 m -- then -- 25 Strict Handstand Push-ups #crossfitincanberra #crossfitcanberra #crossfit #Teamwork #wod #workout #Community #gymsincanberra #bestgyminfyshwick #canberragym #gym

WOD - 13102017

4 rounds for time of: 40 Row Calories 150 Double Unders Double Kettlebell Front Rack Carry, 50 m 10 Double Kettlebell Front Rack Lunges #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #Teamwork #wod #workout #Community

WOD - 12102017

Chipper: 10 Overhead Squats, 10 Thrusters, 10 Burpee Box Jump Overs 30 Deadlifts, 10 Burpee Box Jump Overs 10 Thrusters, 10 Overhead Squats #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #Teamwork #wod #workout #Community

WOD - 11102017

For time: 20 GHD Sit-ups Farmer's Carry W/ Plate (Pinch Grip), 50 m 18 GHD Sit-ups Farmer's Carry W/ Plate (Pinch Grip), 50 m 16 GHD Sit-ups Farmer's Carry W/ Plate (Pinch Grip), 50 m 14 GHD Sit-ups Farmer's Carry W/ Plate (Pinch Grip), 50 m 12 GHD Sit-ups Farmer's Carry W/ Plate (Pinch Grip),50 m 10 GHD Sit-ups Farmer's Carry W/ Plate (Pinch Grip), 50 m 8 GHD Sit-ups Farmer's Carry W/ Plate (Pinch Grip), 50 m 6 GHD Sit-ups Farmer's Carry W/ Plate (Pinch Grip), 50 m 4 GHD Sit-ups Farmer's Carry W/ Plate (Pinch Grip), 50 m 2 GHD Sit-ups Farmer's Carry W/ Plate (Pinch Grip), 50 m #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #Teamwork #wod

WOD - 10102017

10:00 AMRAP: max rep Muscle-ups AMReps in 1 min: Assault Bike (Calories) #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #Teamwork #wod #workout #Community

WOD - 09102017

20:00 AMRAP: 3 Bar Muscle-ups 6 Deadlifts, Farmers Walk (Kettlebell), 100 m #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #wod #Teamwork #workout #Community

WOD - 07102017

In teams of three: Farmers Carry, 400 m 75 Kettlebell Deadlifts, Farmers Carry, 400 m 50 Kettlebell Deadlifts, Farmers Carry, 400 m 25 Kettlebell Deadlifts 100 Rowing Calories #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #wod #workout #Community

WOD - 06102017

For 3 cycles: AMRAP in 4 mins of: 10 Thrusters, 20 Deadlifts, Max Reps Bar Facing Burpees Rest 4 mins between each cycle. For each cycle restart the AMRAP. #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #wod #workout #Community

WOD - 05102017

25:00 AMRAP: 24 Box Jump Overs 12 Deadlifts 6 Strict Muscle-ups #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #wod #workout #Community

WOD - 04102017

1 Pause Front Squat + 1 Front Squat 1-1-1-1-1-1-1 10 rounds of: Row, 100 m Run, 100 m #crossfitincanberra #crossfitcanberra #crossfit #gymsincanberra #bestgyminfyshwick #canberragym #gym #wod #workout #Community

WOD - 03102017

5 rounds of: 30 Row Calories 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks #crossfit #crossfitcanberra #crossfitincanberra #canberragym #gym #bestgyminfyshwick #gymsincanberra #Workout #wod

WOD - 02102017

Complete as many rounds as possible in 20 mins of: 5 Strict Deficit Handstand Push-ups Dumbbell Farmers Carry, 20 m 5 Deadball Ground To Shoulders, Dumbbell Farmers Carry, 20 m Deficit handstand push ups are done on dumbbells #crossfit #crossfitcanberra #crossfitincanberra #gy #canberragym #gym #bestgyminfyshwick #gymsincanberra #Teamwork #Workout #wod

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