WOD – Tuesday 29 December 2015



Bunnings will be in the Box running this WOD for the 8am session.  Jess will be in at 6pm to run an Open Gym session i.e. you can do what you want – lift, run, drag, push……

8am “coached” sessions only will run up to and including Thursday (New Years Eve).  If, however, one of the Coaches decides to come into the gym at another time, then this will be an Open Gym session and will be posted on the Geo Social page on Facebook.

On New Years Day Deano will be running a “New Years Day” themed WOD at 9.30am.  This will be a coached session.  So get yourself in and kick off the year with a bang.

Regular sessions will resume on Saturday 2 January.




A. 20 mins to build to a 3RM Push Press


B. 5 min AMRAP

7 Power Cleans

7 Front Squats

7 Power Jerks

****Rest 3 mins then…..

C. 5 min AMRAP

10 Box Jumps 24/20″

15 Kettlebell Swings 24/16kg

20 Double Unders (5-10 if you are still learning)

****Rest 3 mins then…..

D. For time:

500m Row


About AB

Crossfit Coach

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