*rest is equal to work
Compare to WOD 7/12/09
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30 Burpees
15 Chest to Over-head 70/42.5kg
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There will be no classes at Southern CrossFit this Saturday as we will be closed for the sectionals.
Get up there and show your support
]]>5 Box Jumps 32/24"
10 Sumo High Pulls 42.5/30kg
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Check out and comment on some new testimonials from our members!!
]]>10 Handstand Push Ups
10 Pull ups
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Compare to WOD 16/12/09
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Western Australia / South Australia / Norther Territory CrossFit Sectional Games
this Sat & Sun the 13th/14th!!!
Show your support for our athletes get along and make some noise
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You’ve probably heard about “CrossFit” from somewhere. Maybe you’ve heard it’s hard, it’s only for the military, OR it’s only for men. Actually, CrossFit workouts can be enjoyed by everyone. Sure, the most popular workouts are grueling, intense and might make you want to puke. But these workouts, done with correct form, can lead to great results in little time! read more
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800m Sandbag Run (1 bag/2 athletes)
50 Pull Ups
50 Kb Swings
50 Squats
400m Sandbag Run
50 Push Up
50 Sit Ups
50 Toes 2 Bar
800m Sandbag Run
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Post Times and Comments.
Then;
400m Run
15, 12, 9
Dead lift 100/70Kg
Box Jump 24/20"
Ring dip
800m Run
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Then;
5 Rds
7 Hang Squat Cleans 70/50 Kg
10 Clapping Push ups
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