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

Welcome to CrossFit Balaclava

Todays WOD

01 Jul
0

HS Walk Practice
10 mins

Deadlift
4-4-4-4-4
In between sets Max HSPU or 10 min

WOD
3 Rounds
10 x KB Clean + Jerk (24/16)
10 x Ring Dips
45 x DUs …

01 Jul
0

Every 2 mins for 6 Rounds
4 x Back Squat

Muscle Up Practice
Hip activation drill

WOD
5 Rounds
9 x Shouder2OH (60/40)
12 x Box Jumps (24/20)
Rd 1 1 x MU
Rd 2 2 x MU
Rd 3 3 x MU
Rd 4 4 x MU
Rd 5 5 x MU…

28 Jun
0

Every 1 min for 12 mins 2 Full Snatch
*pick a weight to hold for all reps. No misses

Snatch Pulls
3-3-3-3

WOD
10 Min AMRAP
200m
10 x Pull Ups
10 x Deadball Slam …

28 Jun
0

HS Walk practice 10 mins

Push Press
4-4-4-4-4
*increase weight from last week
In between sets
15 x GHD sit ups

WOD
3 Rounds
21 x T2B
15 x Burpees to pull up bar
9 x Hang Power Cleans (60/40)…

27 Jun
0

IN HOUSE MIXED PAIRS PARTNER COMP!!…

27 Jun
0

Deadlift
5-5-5-5
In between sets Max HSPU or 10 min

WOD
2 Rounds
75 x DUs
50 x Sit ups
25 x Hang Snatch (40/25)
1 x Rope Climb…

27 Jun
0

Death by T2B when fail 400m Run!

75 x Hang to OH (40/25)
EMOM 5 x Burpees
*start with burpees

10-20-30
DB Thruster
KBS (24/16)…