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Workout of the Day, Wednesday 19th December 2018

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

12 Days of SF - Day 9 EMOM 36mins 6 Rounds of 1 - 12/10cal Row 2 - 15 Med Ball Sit ups 3 - 12 Push Jerk - 50/40kg 4 - 10 Toes to Bar 5 - 6 Deadball Over Shoulder (AHAP) 6 - Rest Photo - The SF Gym crew

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Workout of the Day, Tuesday 18th December 2018

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

12 Days of SF - Day 8 For time - Using a 20/15kg barbell complete: 100 Shoulder to Overhead 80 Bent Over Row 40 Hang Squat Clean & Jerk Every time you stop, perform 20/15 Push Ups Photo - Theron Kirkman Photography

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Workout of the Day, Monday 17th December 2018

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

12 Days of SF - Day 7 2 Rounds each for time 20 Double Unders 14 Hang Squat Snatch - 42.5/30kg 14 Burpee Over Bar 20 Double Unders 12 Hang Squat Snatch - 42.5/30kg 12 Burpee Over Bar 20 Double Unders 10 Hang Squat Snatch - 42.5/30kg 10 Burpee Over Bar 20 Double Unders 8 [...]

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Workout of the Day, Saturday 15th December 2018

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

6.30am CrossFit WOD 3 Rounds for time 15/10cal Assault Bike 10 HSPU 15 Deadlift - 80/60kg 8.30am - 12 Days of SF Day 6 AMRAP 36mins 6 Squat Clean - 70/50kg 12 Burpee Box Jump - 24/20" 6 Push Jerk - 70/50kg 12/8cal Assault Bike Photo - Guil, Theron Kirkman Photography

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Workout of the Day, Thursday 13th December 2018

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

12 Days of SF - Day 4 7 Rounds for time 7 Burpee Box Jump Over - 24/20" 7 Power Snatch - 45/30kg 7 Toes to Bar Rest 5mins Death by 20m Set up cones 10m apart 1st min - 20m (2 shuttles) 2nd min - 40m (4 shuttles) 3rd min - 60m (6 shuttles) [...]

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Workout of the Day, Tuesday 11th December 2018

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

12 Days of SF - Day 2 30secs:90secs 10 Rounds 20m Prowler Drag (drag prowler backwards) Max Jumping Lunges 30secs:90secs 10 Rounds 10sec Assault Bike Max Ring Rows Photo - Theron Kirkman Photography

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Workout of the Day, Saturday 8th December 2018

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

6.30am CrossFit WOD AMRAP 18mins 50 Double Unders 8 DB Hang Power Clean & Push Press R arm - 22.5/15kg 8 DB Hang Power Clean & Push Press L arm - 22.5/15kg 250m Row 8.30am ENDURANCE WOD Partner Murph For time 3200m Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 person running [...]

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Workout of the Day, Friday 7th December 2018

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

Back Squat 3-3-3-3-3-3-3 Front Rack Walking Lunge 10-10-10-10-10 SS Weighted Ring Dips 4-4-4-4-4 3 Rounds 10 Rollouts with 3secs pause Max L Sit Photo - Theron Kirkman Photography 

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