Phone: 0426 874 430 Email: info@balaclavacrossfit.com.au
Address:16-20 William Street, Balaclava, Vic

Welcome to CrossFit Balaclava

Todays WOD

07 Dec
0

12 mins each to find
1RM OHS
1RM Front Squat
1RM Back Squat

WOD
‘Grace’
30 x Clean + Jerks (60/40)…

07 Dec
0

15 mins to Find 1RM
Clean

15 mins to Find 1RM
Jerk from Rack

WOD
‘Fran’
21-15-9
Thruster (42.5/30)
Pull up…

07 Dec
0

TESTING WEEK

20 mins to Find 1RM Snatch

WOD
‘Helen’
3 Rounds
400m Run
21 x KBS (24/16)
12 x Pull ups…

01 Dec
0

5 Rounds
200m Run
2 x Rope Climbs

WOD
In Pairs
2 Rounds
30 x Cal Row
30 x Power Snatch (40/25)
20 x Cal Row
20 x Power Snatch
10 x Burpee over bar
10 x Power Snatch
Break up as you like must tag to swap…

01 Dec
0

10 min EMOM
1. 5-10 x Pull Ups
2. 10 x Burpees to pull up bar

Front Squat
3-3-3-3
*3 sec pause at bottom

WOD
10-1
Clean + Jerk (60/40)
T2B …

01 Dec
0

8 min EMOM
1. 20-40 x DUs (no singles, if no doubles 40 sec of practice)
2. 5-10 x HSPU

Deadlift
3-3-3

OPEN WOD 13.2
10 min AMRAP
5 x Shoulder to OH (50/35)
10 x Deadlift
15 x Box Jumps (24/20)…

01 Dec
0

Every 90 sec for 10 Rounds
2 x Power Snatch

WOD
5 Rounds
10 x Thruster (40/25)(50/30)
8 x T2B
6 x Power Cleans
4 x Burpees Over Bar
2 x Power Snatches
15 min CAP…