Meal of the Day

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WORKOUT OF THE DAY (WOD)           

Important Information
Warm Up: Burgener and/or Official CrossFit Warm Up
Cool Down: TPT IT Band & Lower Leg Injuries
What is CrossFit? Read Here.
1:00AM

Deadlift Day

QOD

'You can't start the next chapter of your life if you keep rereading the last one' - Anon

WOD

Deadlift 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

Post results to BTW

 

1:00AM

Upside Down Chipper

QOD

 'The big secret is, that there's no big secret. Whatever your goal, you can get there if you're willing to work'. - Oprah

WOD

For time

Handstand Hold, 3 mins

100 Air Squats

Handstand Walk, 50m

100 Air Squats

30 Handstand Push Ups

Post results to BTW

1:00AM

Snatch and Skip

QOD

'Happiness can be found even in the darkest times, when one only remembers to turn on the light' - Albus Dumbledore

WOD

Complete as many rounds as possible in 15 mins of:

5 Left Armed Dumbbell Squat Snatches 50lbs

5 Right Armed Dumbbell Squat Snatches 50lbs

50 Double Unders

Post results to BTW

1:00AM

Rest Day

Box will be closed today as Batch and Nic are completing the CrossFit Mobility Certificate

We are very excited to learn new techniques to keep our athletes in peak condition.

1:01AM

Rest Day

1:01AM

Jump In

QOD

'Never regret yesterday.  Life is in your today, and you make your tomorrow' - L. Ron Hubbard.

 

WOD

Each for time

Swim 5 x 200m

Rest 2 mins between efforts

Please meet at Bomaderry Aquatic Centre, 127 Cambewarra Road, Bomaderry NSW 2541, approx 15 mins before class time.  Entry fees apply.

Post results to BTW