It’s so cool to have people like Sammy in the Box. She has an injury but she doesn’t let that stop her from training. Instead of doing overhead stuff because of shoulder issues, she squats or she does GHD sit-ups, or some other modification. No excuses from this one.

This coming Monday is a Public Holiday.  We will only be running a 9.30am session, but it is going to be a big one.  Come in for a killer….I mean, fun team WOD.



A. In teams of 3, complete for time:

1200m Run carrying a single 20/15kg plate (share amongst team)                   

then straight into:           

1500m Row                   

30 Burpee Box Jump Overs                                               

6 Rope Climbs (scale to 10 sec static hold)         

60 Shoulder to Overhead 60/40kg             

B. Ab Smash



About AB

Crossfit Coach

Posted on September 29, 2017, in WOD and tagged , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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