WOD: Monday

WODs December 3, 2023

A. Five rounds (Superset)
Bench Press 10-12
Bent over row 10-12
*Maintain load across all sets

B. For time (with a partner)
Advanced 40-30-20-10 calories Bike/Row
Inter 30-25-20-10
Beginner 20-15-10-5
Each person does set of calories, while other partner rest. Both partners complete all efforts.

Photo: What a moment!! Chloe taking the win on the Handstand push-up workout @Downunder CrossFit Championships – Wollongong. An absolutely epic weekend!!! The FUTURES division (age 16-19) completing the same workouts as elite individuals and smashing it. Pretty special seeing Chloe competing on the same floor as her Dad (2012).

Thankyou @grantwilliamsphoto

chris

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WOD: Wednesday

A. EMOM x 4 minutes:3 Snatch (Light load)Rest 1 minuteEMOM x 4 minutes:2 Snatch (Moderate load)Rest 1 minuteEMOM x 7 minutes 1 Snatch (Increase in load) B. Using approx. 80% of heaviest Snatch achieved in Part A.YGIG for 60 reps or 10 minutes max reps:3 Touch & Go Snatch*Should be challenging but repeatable weight. Scale: 10 minutes for quality repetitions:YGIG x 3 reps (not touch & go) Photo: We could not be prouder of Chloe & Jesse. The Pit Teen Throwdown & CrossFit Teen Games was an amazing experience and these two gave it everything 😁 Jesse finishing in 5th (Pit Teen Throwdown) and Chloe 17th FITTEST TEEN IN THE WORLD!!