Workout of the Day, Saturday 25th November 2017

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

For time: Buy in 1000m Row 12-9-6-3 HSPU Power Snatch - 50/35kg Toes to Bar Cash out 1000m Row ENDURANCE WOD Buy in 30/25cal Assault Bike 5 Rounds 50 Double Unders 10 Power Snatch - 50/35kg 20 Shuttles 5 Rounds 10 Burpee over bar 10 Shoulder to Overhead - 50/35kg Cash out 30/25cal Assault Bike [...]

Workout of the Day, Tuesday 21st November 2017

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

Partner WOD 5 Rounds each for time: (10 rounds total) 15/10cal Assault Bike 15 Hang Power Clean - 60/42.5kg 15 Burpee Partner 1 to complete full round before tagging partner 2 Rest 5mins Partner WOD 120cal Row for time

Workout of the Day, Saturday 18th November 2017

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

5 Rounds for time: 10 DB Clean Thruster - 22.5/15kg 15 Burpee Box Jump - 32/24" 10 Shuttles ENDURANCE WOD 3 Rounds for time: 10 Med Ball Shuttles - 20/14lbs 25 KB Swing - 32/24kg 50 Burpee 20 Med Ball Shuttles 50 Goblet Squat - 32/24kg 100 Double Unders

Workout of the Day, Friday 17th November 2017

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

AMRAP 13mins 3 Front Squat - 60/42.5kg 3 Toes to Bar 3 Push Ups 6 Front Squat 6 Toes to Bar 6 Push Ups 9 Front Squat 9 Toes to Bar 9 Push Ups Continue pattern until time Rest 5mins Rowing Relay - 9mins Teams of 3 Max distance Rowing

Workout of the Day, Saturday 11th December 2017

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

Remembrance Day WOD AMRAP 11mins 11 Power Snatch - 45/30kg 11 Push Ups 11 Front Squat - 45/30kg 11 Toes to Bar 11cal Assault Bike ENDURANCE WOD Partner WOD AMRAP 30mins 10 Shuttles Max rounds of 5 Pull Ups 10 Push Ups 15 Squats