Protected: WOD/Blog

Strength: Front Squats 5×5 Building in weight.


WOD: Chipper courtesy of Coach Dan aka O.G😂

100 KB Swings 16/24

80 Box Jump Overs

60 Pull Ups

40 Wall Balls 6/9

20 HSPU or 10 Wall Climbs

10 Pistol Squats

30min Time Cap

Cash Out: 40 One legged burpees (Alternate legs each rep).




Shirlz hanging out with Joelene Neville during Saturdays throw down.

WOD courtesy of CrossFit Geebung

Strength: 10mins Hang power Snatch Tech

WOD: 4 rounds E3MO3M

8 Hang Power Snatch 35/50

400m Sprint

10 Over The Bar Burpee

200m Sprint

12 Front Squat 35/50

100m Sprint

Rest for the remainder of each 3min20150907_19191220150907_191920


Strength: Strict shoulder press- from your back racked position. Warm up to a 5x2rep working sets.

WOD: 20min AMRAP

6 strict HSPU or 3 wall climbs

8 ring dips

12 kb swings 24/16kg

200m run ( ONLY if raining 30 double unders)