Workout of the Day, Thursday 16th August 2018

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

EMOM 20minsOdd - 12 Burpee + Max reps Hang Power Clean - 60/42.5kgEven - Rest Rest 5mins4 Rounds for time25/18cal Assault BikeRest 90secsPhoto - Gladiator Games Mixed Pairs 2018, Theron Kirkman Photography

Workout of the Day, Wednesday 15th August 2018

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

SF Benchmark SeriesFight Gone Bad - Title Fight5 Rounds1min: Wall Ball1min: SDHP - 35/25kg1min: Box Jump - 24/20"1min: Push Press - 35/25kg1min: Row (cals)1min: Rest Photo - Lauren M, SF Gym In-House Comp 2018, Olben Photography

Workout of the Day, Tuesday 14th August 2018

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

15mins to find 1RM Bench PressThenBench Press 10-10-10 @ 70%EMOM 12minsOdd - 6 Deadball SquatsEven - 16 Single arm KB Push Press (8 each arm)Photo - SF Gym crew, Olben Photography

Workout of the Day, Monday 13th August 2018

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

Part AFor time: 12-9-6Bar Muscle UpsSquat Snatch - 45/30kgRest 2minsPart BFor time: 15-12-9C2B Pull UpsPower Snatch - 45/30kgPhoto - Kadie S, Gladiator Games Mixed Pairs 2018, Theron Kirkman Photography 

Workout of the Day, Saturday 11th August 2018

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

6.30am CrossFit WODAMRAP 18mins Buy in 20 Shuttles In remaining time AMRAP 16 DB Push Press (2xDB) - 22.5/15kg 16 Burpee Box Jump - 24/20" 8.30am ENDURANCE WODAMRAP 35mins 10 Shuttles/500m Row (alternate each round) 20 Front Rack Lunges - 60/42.5kg 20 Shoulder to Overhead - 60/42.5kg 20 Burpee over BarPhoto - Kadie, Tsvia and [...]

Workout of the Day, Thursday 9th August 2018

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

"Clean & Jerk Karen" For time: 150 Wall Ball After every 30 wall balls complete 1 Clean & Jerk - 80/60kg Rest 5mins Tabata - 16 Rounds alternating Double Unders Abmat Sit Ups

Workout of the Day, Sunday 5th August 2018

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

Team of 3 AMRAP 9mins Max distance Prowler - weight increases every 3mins Green - 50/30, 60/40, 70/50kg Amber - 40/20, 50/30, 60/40kg Red - 30/10, 40/20, 50/30kg Rest 5mins Teams of 3 WOD 2 Rounds for time 90/75cal Assault Bike 60 Box Jump Over - 24/20" 60 C2B Pull Ups 1 person working at [...]

Workout of the Day, Saturday 4th August 2018

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

6.30am WOD Part A 12mins to find 3RM Thruster Rest 2mins Part B 3 Rounds for time 6 Hang Squat Clean - 80/60kg 75 Double Unders 8.30am ENDURANCE WOD 10 Rounds for time 10 Thruster - 50/35kg 15 Burpee 20/18cal Row 25 Double Unders