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Workout of the Day, Saturday 12th January 2019

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

6.30am CrossFit WOD With a continuous running clock 0-6mins 14 Shuttles Max Power Clean - 80/60kg 7-12mins 14 Shuttles Max Overhead Squat - 60/40kg 13-18mins 14 Shuttles Max Push Jerk - 50/35kg 8.30am SF Gym 11th Birthday WOD Pyramid style For time 11 Burpee 11 Hang Power Clean - 50/35kg 11 Box Jump - 24/20" [...]

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Workout of the Day, Friday 11th January 2019

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

Pause Back Squat (3secs pause) 3-3-3-3-3 Bulgarian Split Squat 16-16-16-16 (8 each leg) SS KB Front Squat 10-10-10-10 Finisher AMRAP 7mins 12 Push Ups 8 Strict Pull Ups 12 V Ups Photo - Theron Kirkman Photography

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Workout of the Day, Thursday 10th January 2019

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

For time 30/25cal Assault Bike 15 HSPU 30 Deadlift - 100/70kg 15 HSPU Rest 5mins Tabata Mash Up 24 Rounds alternating Double Unders Push Press - 20/15kg Ring Row Photo - Theron Kirkman Photography

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Workout of the Day, Tuesday 8th January 2018

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

Thruster 2-2-2-2-2 Complex - 5 Rounds 1 Squat Clean 1 Hang Squat Clean 1 Split Jerk Tabata Abs - 16 Rounds alternating Plank Hold Hollow Rock Photo - Theron Kirkman Photography

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Workout of the Day, Wednesday 9th January 2019

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

Partner WOD For time 100 Hang Power Snatch - 45/30kg 100 Bar Facing Burpee 100 Toes to Bar 100 Wall Ball Buy in 15 Push ups every changeover, including start of WOD Photo - Theron Kirkman Photography

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Workout of the Day, Saturday 5th January 2019

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

6.30am CrossFit WOD AMRAP 15mins 12/8cal Assault Bike 8 Burpee 8 Box Jump - 24/20" 8 Pull Ups 8.30am ENDURANCE WOD 5 Rounds for time 800m Run (20 Shuttles) 25 Wall Ball 20 Push Ups 15 C2B Pull Ups Photo - Olben Photography

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