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Workout of the Day, Wednesday 28th November 2018

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

3 Rounds of AMRAP 3mins:1min rest 6 C2B Pull Ups 12 KB Swing - 24/16kg 24 Double Unders *pick up where you left off - 1 score at end of total rounds & reps Rest 5mins Partner WOD For time 2km Row *must change after every 250m Photo - Theron Kirkman Photography

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Workout of the Day, Tuesday 20th November 2018

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

Hang Squat Clean 2-2-2-2-2-2-2 Complex - 5 Rounds 1 Clean Pull 1 Hang Clean Pull 1 Hang Power Clean Finisher For time 2 Rounds of 50 Abmat Sit Ups 50 Push Press - 20/15kg Photo - Tabs and Adele, Olben Photography

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Workout of the Day, Monday 19th November 2018

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

30:15secs 5 Rounds of each (20 rounds total) Prowler - 50/30kg V Ups Assault Bike Alternating DB Hang Power Clean & Press - 22.5/15kg **Complete like a circuit Rest 5mins 3 Rounds of 1min:1min Back Squat @ 40% of 1RM Photo - Theron Kirkman Photography

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Workout of the Day, Saturday 17th November 2018

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

6.30am CrossFit WOD With a continuous running clock Part A For time: 21-15-9 Assault Bike (cals) Alternating Front Rack Lunges - 60/42.5kg Part B 12-9-6 HSPU Squat Snatch - 60/42.5kg 8.30am ENDURANCE WOD For time: Buy in 1000m Row 5 Rounds of 50 Double Unders 10 HSPU 15 Toes to Bar 20 Alternating Front Rack [...]

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Workout of the Day, Friday 16th November 2018

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

"Spicy Cindy" AMRAP 20mins 5 Pull Ups 10 Push Ups 15 Air Squat At the beginning of every round complete 2 Squat Clean - 60/42.5kg Compare to 7/4/18 Rest 5mins 3 Rounds NFT 12 Rollouts Max Ring Plank Hold 30 Bicycle Abs Photo - Theron Kirkman Photography 

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