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Tag archive for: Hero WOD
25
01
2021

Australia Day WOD

CrossFit SFS – CrossFit () Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood cli...

01
01
2021

Happy New Year Canberra

Welcome to 2021! We are kicking off the year with a BANG here at Strive Fitness in Canberra CrossFit SFS – Workout of the Day Warm-up (5-20 mins): 3 rounds: Easy 200m Jog 10 x Lunges (no weight) 10 x Single Arm DB Press/Push Press (5 per arm) 10 x Step Ups 10 x Air Squats 3 x Kick up to handst...

06
12
2020

HERO WOD WOOD

CrossFit SFS – Workout of the Day Warm-up (5-15 mins): Easy 400m Jog Then; 2 rounds with an empty barbell 5 x Slow Sumo Deadlifts 5 x Sumo Deadlift + Shrug (real speed) 5 x Strict High Pulls from Hang 5 x Pause Front Squats 5 x Empty Bar Strict Press 10 x Step Ups (alternating legs) Then; 2 ro...

23
04
2018

Mon 23/4/18 : Anzac Day class 9.30am at Canberra Gym

We will be doing a HERO WOD at 9.30am on Anzac Day here at CrossFit SFS, please note there will be no creche on that day. SFS Workout of the day: Warm up 3 Rounds 10 Cal Bike/Row/Ski 3 Turkish Get Ups Each Side @ Light 10 Deadlifts (start at bar, get heavier ea set) Lifting: 10 mins 5 x 2 @ 2” defic...