Workout of the Day, Monday 25th September 2017

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

For time: 10 Snatch - 50/35kg 10 C2B Pull Ups 35 Double Unders 8 Snatch 10 C2B Pull Ups 35 Double Unders 6 Snatch 10 C2B Pull Ups 35 Double Unders 4 Snatch 10 C2B Pull Ups 35 Double Unders 2 Snatch 10 C2B Pull Ups 35 Double Unders

Workout of the Day, Sunday 24th September 2017

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

Partner WOD "DT" 10 Rounds for time (alternating each round) 12 Deadlift 9 Hang Power Clean 6 Push Jerk Rest 5mins Sunday Funday Finisher AMRAP 9mins 12 Toes to Bar 12 Jumping Lunges 12 KB Bottoms up Shoulder Press (6 each arm)

Workout of the Day, Saturday 23rd September 2017

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

4 Rounds for time: 12 HSPU 24 Double Unders 12 Burpee 24/18cal Assault Bike ENDURANCE WOD "Whitten" 5 Rounds for time: 22 KB Swing - 24/16kg 22 Box Jump - 24/20" 400m Run (10 Shuttles) 22 Burpee 22 Wall Ball - 20/14lbs

Workout of the Day, Friday 22nd September 2017

EMOM 10mins 3 Push Jerk Complex - 5 Rounds 2 Hang Power Snatch 2 Pause Overhead Squat (3secs pause) Increase load each round Midline Conditioning EMOM 8mins Odd - 25 V Ups Even - 40secs Ring Plank Hold

Workout of the Day, Friday 15th September 2017

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

5 Rounds 30secs max effort Assault Bike Rest 2mins 30:30secs - 10 Rounds alternating Push Press - 45/30kg Back Squat - 45/30kg Emom 6mins Odd - 30secs Hollow Hold Even - 30 Med Ball Twists - 20/14lbs

Workout of the Day, Wednesday 13th September 2017

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

For time: Row 500m 30 Overhead Squat - 45/30kg 20 Toes to Bar 10 Ring Muscle Ups 20 Toes to Bar 30 Overhead Squat Row 500m Rest 5mins AMRAP 7mins 10 KB Snatch R arm - 24/16kg 10 Box Jump - 24/20" 10 KB Snatch L arm 10 Box Jump