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Workout of the Day, Monday 19th February 2018

SF Gym | West Coast CrossFit | Perth Australia | www.sfgym.com.au

30:30secs 7 Rounds 1 Length Prowler + Max Air Squat - 50/30kg Rest 2mins 7 Rounds 10/8cal Assault Bike + Max Burpee Rest 2mins 7 Rounds 20 Double Unders + Max V Ups Rest 5mins 3 Rounds for time: 10 C2B Pull Ups 10 Push Press - 50/35kg

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Workout of the Day, Saturday 17th February 2018

SF Gym | West Coast CrossFit | Perth, Australia | www.sfgym.com.au

6:30am CrossFit WOD 8mins to find 2RM Push Jerk (off racks) 5 rounds for time 20/15cal Row 10 Hang Power Clean - 70/50kg 15 Bar Facing Burpee 8:30am ENDURANCE WOD For time: Part A. 21-15-9 Squat Clean - 60/42.5kg Burpee over bar Rest 2mins Part B. 9-15-21 Assault Bike Pull Ups Rest 2mins Part C. [...]

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Workout of the Day, Thursday 15th February 2018

SF Gym | West Coast CrossFit | Perth, Australia | www.sfgym.com.au

AMRAP 15mins 30 Double Unders 2 Overhead Squat - 60/42.5kg 2 HSPU 30 Double Unders 4 Overhead Squat 4 HSPU 30 Double Unders 6 Overhead Squat 6 HSPU Continue adding 2 reps to OHS and HSPU each round Rest 5mins For time: 6 Bar Muscle Ups Rest 1min 4 Bar Muscle Ups Rest 1min 2 [...]

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Workout of the Day, Tuesday 13th February 2018

SF Gym | West Coast CrossFit | Perth, Australia | www.sfgym.com.au

Teams of 3 Max cals Assault Bike in 12mins Rest 3mins 3 Rounds each for time (9 rounds total( P1: 4 Shuttles 12 Alternating 1arm DB Snatch - 22.5/15kg 12 V Ups P2: Overhead Plate Hold - 25/15kg P3: Max distance Row

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Workout of the Day, Monday 12th February 2018

SF Gym | West Coast CrossFit | Perth, Australia | www.sfgym.com.au

SF Benchmark Series "Fight Gone Bad" - Title Fight 5 Rounds for max reps 1min Wall Ball 1min SDHP - 35/25kg 1min Box Jump - 24/20" 1min Push Press - 35/25kg 1min Row 1min Rest  

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Workout of the Day, Saturday 10th February 2018

SF Gym | West Coast CrossFit | Perth, Australia | www.sfgym.com.au

6:30am WOD For time: 12 Shuttles 5 Rounds 8 Thruster - 50/35kg 8 Burpee Box Jump Over - 24/20" 8:30am ENDURANCE WOD "Kelly" 5 Rounds for time: 10 Shuttles 30 Wall Ball 30 Box Jump - 24/20"

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Workout of the Day, Friday 9th February 2018

| SF Gym | West Coast CrossFit | Perth, Australia | www.sfgym.com.au

Front Squat Cluster Sets Rd 1 - 80% Rd 2 - 82% Rd 3 - 85% Rd 4 - 85% Rd 5 - 85% AMRAP 5mins 10 KB Snatch R arm - 24/16kg 10 Kipping HSPU 10 KB Snatch L arm - 24/16kg 10 Ring Row Rest 2mins AMRAP 5mins 10 KB Push Press - [...]

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The 2018 Open

Notables Double unders, toes to bar, wall balls, thrusters, snatch, chest to bar pull-ups,  and muscle-ups* have been in the Open every year. * 2011-2015 ring muscle-ups, 2016 and 2017 bar muscle-ups. Deadlifts have been in the Open every year except 2012. 2015 was the year of the only ever 1 rep max and it [...]

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