Tag: CrossFit near me

Saturday WOD ‘The Will’

by Adm1n_Acc3ss, posted in Daily WOD

Congratulations to the young pup William for member of the month. These are his 3 favorite movements. Be sure to come along and throw down with Will and push him along.

The ‘Will’
20min cap
5 Rounds For Time
10 Squat Clean 60/40
12 Lateral bar burpee
15 Pull up

Friday WOD Deadlift and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
deadlift
3-3-3-3-3

Metcon
12min cap
3 Rounds For time
12 hang Power snatch 35/25
12 back squat
12 hang power clean
12 alt lunge

Thursday WOD Overhead complex

by Adm1n_Acc3ss, posted in Daily WOD

Strength
strict press, push press, push jerk
1-1-1-1-1
(bar must not touch the ground)

Metcon
10min cap
21, 15, 9
Push press
Toes to bar

Olympic Lifting
OHS
3-3-3-3-3

Monday WOD Front Squats wall balls and kettlebell swings

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Front Squat
3-3-3-3-3

Metcon 12min cap
30,25,20,15,10
Wall ball
Kettlebell swing 24/16

Olympic Lifting
hang power clean, power clean, squat clean
1-1-1-1-1

Tuesday WOD at CrossFit Coorparoo

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict Pull up
5×5
Super set
5×5
Ring rows

Metcon
12min
Buy in ME pull up
Every min complete 15 KB swings 32/24
then ME Double under

Score is Total DU + Pull ups

Olympic Lifting
Power snatch
5-5-5-5-5 (not T&G)