Workout of the Day, Saturday 23rd June 2018

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

6.30am CrossFit WOD For time: Buy in 75 Wall Ball 21-15-9 Row (cals) Push Press - 45/30kg Cash out 150 Double Unders 8.30am ENDURANCE WOD Partner WOD AMRAP 32mins 8 Thruster - 70/50kg 16 Lateral Burpee over Bar 24 Toes to Bar Partner 1 performs work above, partner 2 completes 10 Med Ball Shuttles. Then [...]

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Workout of the Day, Thursday 21st June 2018

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

AMRAP 7mins 12 1arm DB Push Press - 22.5/15kg 12cal Row Rest 2mins AMRAP 7mins 12 Box Jump Over - 24/20" 12 KB Swing - 24/16kg Rest 2mins AMRAP 7mins 12 Med Ball Clean - 20/14lbs 4 Shuttles

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Workout of the Day, Wednesday 20th June 2018

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

Split or Push Jerk 1-1-1-1-1-1-1 Bulgarian Split Squat 10-10-10-10-10 SS DB Shoulder Press 6-6-6-6-6 Finisher - AMRAP 7mins 15 Banded Lat Pulldown 20 Med ball Abmat Sit Ups 10 Wall Ball

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Workout of the Day, Tuesday 19th June 2018

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

Team of 3 Max calories Assault Bike in 9mins Tabata - 8 Rounds per exercise KB SDHP - 32/24kg Burpee Toes to Bar Air Squat Complete all 8 rounds before moving to next exercise No rest between each exercise

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Workout of the Day, Saturday 16th June 2018

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

6.30am CrossFit WOD AMRAP 14mins 3 Squat Clean - 80/60kg 1 Bar Muscle Up 6 Burpee 8.30am Endurance WOD AMRAP 32mins 30/22cal Assault Bike 50 Double Unders 50 V Ups 25 Burpee 25 Goblet Squat - 32/24kg  

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Workout of the Day, Friday 15th June 2018

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

20:40secs 10 Rounds Max distance Prowler - 40/20kg Rest 5mins Team of 3 - 1 person working at a time For time: 60cal Row 60 Wall Ball 60 Power Snatch - 50/35kg 60 Toes to Bar 60 Thruster - 50/35kg 60 Burpee Box Jump - 24/20" 60cal Row

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Workout of the Day, Wednesday 13th June 2018

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

For time: 10 Shuttles 25 Thruster - 50/35kg 25 Pull Ups 10 Shuttles 25 Overhead Squat - 50/35kg 25 Box Jump Over - 24/20" 10 Shuttles 25 Deadlift - 50/35kg 25 Lateral Burpee Over Bar 10 Shuttles

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Workout of the Day, Monday 11th June 2018

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

Team of 3 - all 3 people working at 1 time 16mins 18/13cal Assault bike Max 1arm DB Snatch - 22.5/15, 15/10, 10/5kg Max Wall Ball Score is total reps of DB snatch and wall ball Rest 5mins 3 Rounds for time 50 Double unders unbroken - not unbroken, 30 attempts 25 Push press - [...]

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Workout of the Day, Sunday 10th June 2018

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

Shoulder Press 2-2-2-2-2 Weighted Pull Ups 5-5-5-5-5 SS Lying Leg Curl 10-10-10-10-10 AMRAP 8mins 10 Kipping Toes to Bar 20 Med Ball Twists - 20/14lbs 20 Hollow Rock

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Workout of the Day, Saturday 9th June 2018

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

6.30am CrossFit WOD "Amanda" For time: 9-7-5 Ring Muscle Ups Snatch - 60/42.5kg Rest 5mins Partner AMRAP 12mins 60m Prowler - 60/40kg 12 Hang Power Clean & Jerk - 50/35kg Person 1 to complete full round before tagging in

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