116 Murphy St, Richmond, VIC.

Daily Archives: July 13, 2012

WOD – Saturday

Deadlift 3-2-1 @ (80-85-90%) Then… Five rounds for time of: 9 Deadlift @ 60kg/40kg 7 Hang Power Cleans 5 Push Jerk Run 200 meters Post time to whiteboard. 10:30am – Strength 1. Clean & Jerk 3 x 2 @ 90% 2a. Pause Front Squats (3 sec Pause at bottom) 3 x 2 @ 90% 2.b […]
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Push press 2-2-2 / Cindy or Mary

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WOD – Friday

Push Press 2-2-2 @ 90-95% Then… “Cindy” As many rounds as possible in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats or “Mary” As many rounds as possible in 20 minutes: 5 Handstand push-ups 10 Pistol squats (alternating) 15 Pull-ups Post rounds and Girl to whiteboard.
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CrossFit Richmond
116 Murphy Street
Richmond, Melbourne VIC 3121