THURS WOD

Two Man: Squat, Pull-up, and Run

Each person starts by completing 160 squats then the 2 members must complete 100 Pullups , 50 each .
They can asssist the pullup by push pressing the other under the ribs or butt .
They can only touch the person with the hands /fingers... no shoulders .
Once the 2 have completed this they must run 1600 mtrs the time is recorded when the last team member crosses the finish line .

WED WOD

"Diane"

21-15-9 reps of:
Deadlift 100kg 70 kg
Handstand push-ups

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Happy Birthday MAX and RHONDA

TUES WOD

Three rounds for time of:
21 Pullups
21 Ring dips
50 Squats

MON WOD

Five rounds for time of:
42.5kg 30kg Thruster, 15 reps
Run 400 meters

SAT WOD

"Kelly"

Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 10kg Ball

Five rounds for time

FRI WOD

CROSSFIT TOTAL

THURS WOD

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

WED WOD

Run 400
21 KBS 24kg 16kg
15 Push Press 40kg 30kg
9 CTB Pullups

3 Rounds For Time

TUES WOD

Back Squat 1,1,1,1,1,1,1

MON WOD

50 Double Unders
7 Muscle ups

5 Rounds For Time

SAT WOD

Cindy

5 Pull-ups
10 Push-ups
15 Squats

As many rounds as possible in 20 min

FRI WOD

Three Rounds For time of

Run 800 mtrs
Rest

THURS WOD

For time:
Run 800 meters
30 KBS 24kg 16 kg
30 Burpees
30 Deadlift 100kg 70kg
30 Knees to Elbows
30 Pullups
30 Wall Ball 10kg 6kg

WOD WED

PUSH JERK 1,1,1,1,1,1,1 reps

TUES WOD

This is CFCB,s version of the "Lumberjack 20"

20 Deadlifts 100kg 70kg
Run 400m
20 KB swings 32 kg 24 kg
Run 400m
20 Overhead Squats 50kg 30kg
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 Wall Ball 10kg 6kg
Run 400m

MON WOD

For Time ;
Run 800 mtrs 21,15,9 Reps of
KTE
Deadlift 100k 60k

SAT WOD

No workout today as the Clash on the Coast is on
13, 7-9 Premier Circuit,
Warana QLD 4575 .
1st heat commences at 9am Finals just after 3pm should be a great day .Come and see what its all about .

FRI WOD

Three Rounds For Time of
Run 800m
70k 50k Power cleans, 21 reps

10,9,8,7,6,5,4,3,2,1 reps for time of ;

Burpee
Pullup
WallBall 10k 6k
SDLHP 50k 35k

WED WOD

Front squat 3-3-3-3-3 reps

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