Workout of the Day, Friday 19th October 2018

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

Bench Press 2-2-2-2-2 4 x Max reps Banded Lat Pulldown SS 4 x Max reps Bar Dips Finisher - 3 Rounds NFT 3 Reps each leg - KB Rack Front Squat with Pistol up Max Reps Ring Row Rest 1min Photo - Ryan M, Olben Photography 

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Workout if the Day, Wednesday 17th October 2018

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

2 Rounds of each 2mins work:1min rest Part A 6 Shuttles Max 1arm DB Snatch - 22.5/15kg 2 Rounds of each 2mins work:1min rest Part B 5 Squat Snatch - 60/42,5kg Max V Ups 2 Rounds of each 2mins work:1min rest Part C 20 KB Swing - 24/16kg Max Double Unders Photo - Nikki and [...]

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Workout of the Day, Tuesday 16th October 2018

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

EMOM 6mins 3 Hang Power Clean Rest 3mins EMOM 6mins 1 Power Clean 3 Rounds of 3 Turkish Get Up into 2 single arm KB Overhead Squat each side 10 KB Front Rack lateral Box Step Overs - no higher than 20" for everyone 5 Strict Knees to Elbows with slow descent Photo - Adele [...]

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Workout of the Day, Saturday 13th October 2018

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

6.30am CrossFit WOD 6 Rounds for time 6 Shuttles (250m Row) 8 Power Clean - 70/50kg 10 Box Jump Over - 24/20" 8.30am ENDURANCE WOD - compare to 26/5/18 Part A AMRAP 8mins 15 Thruster - 52.5/37.5kg 15 Box Jump Over - 24/20" Rest 1min Part B AMRAP 8mins 15cal Assault Bike 15 KB Swing [...]

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Workout of the Day, Friday 12th October 2018

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

EMOM 12mins 0-4mins 4 Back Squat @ 85-90% 5-8mins 3 Front Squat @ 85-90% 9-12mins 2 Push Jerk @ 90-95% 4 Rounds NFT 8 Seated DB Shoulder Press 8 Man Maker 6 Dragon Flags Photo - Zoey, Neil Guard Photography

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Workout of the Day, Wednesday 10th October 2018

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

SF Benchmark Series "Helen" 3 Rounds for time: 10 Shuttles 21 KB Swing - 24/16kg 12 Pull Ups Rest 5mins For time: 30/24cal Assautl Bike 60 Wall Ball 60 Push Press - 50/35kg Photo - Nicki and Charlie, Neil Guard Photography

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Workout of the Day, Tuesday 9th October 2018

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

Thruster 5-5-5-5-5 4 Rounds of 1min - Max Banded Lat Pulldown 1min - Max Strict Ring Dips 1min - Max Bicep Curl (open barbell) 1min - Max KB Russian Twist 1min - Rest Photo - Nick and Tiff, Neil Guard Photography

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Workout of the Day, Monday 8th October 2018

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

20:40secs - 8 Rounds Prowler - 50/30kg Rest 5mins 3mins work:1min rest x 5 Rounds Row 250/200m 20 Push Ups Max Power Snatch - 50/35kg Rest 1min Photo - Sue and Zoey, Neil Guard Photography

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Workout of the Day, Sunday 7th October 2018

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

Cluster Sets - 5 Sets 3 Front Squat - 15secs to complete reps, rest 30secs x 3 - Rest 2mins between sets Bulgarian Split Squat 8-8-8-8 (4 each leg) SS KB Bench Pull 8-8-8-8 Photo - Neil Guard Photography

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Workout of the Day, Friday 5th October 2018

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

For time: 21-15-9 Squat Snatch - 45/30kg Ring Dips Rest 5mins AMRAP 8mins 12 Alternating One arm DB Hang Clean & Push Press - 22.5/15kg 15 Toes to Bar Photo - Guil, Olben Photography

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Workout of the Day, Thursday 4th October 2018

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

30:30secs 10 Rounds alternating Max cals Assault Bike Max reps Hang Power Clean - 50/35kg Rest 5mins 5 Rounds for time: Row 300/250m 12 Burpee Jump & Touch Rest 1min Photo - Nikki and Emma, Olben Photography

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