Mystery WOD

Unknown and unknowable. Each session is a different WOD, you’ll just have to turn up and see.

First outdoors classes today 0600 and 0730. Rofe Park.

Unleash

For time:
50 Box jumps
50 Kettlebell swings
50 sit-ups
50 dumbbell Hang power cleans
800 meter Run
50 Back extensions

Remember CrossFit Feel Good outdoors starts this Friday morning at 6am.

Also coming in May Australian CrossFit Games Regional Qualifiers.

Due to weather 6pm class will be at the gym, no 7:30 class tonight.

Run 10k

or

3 rounds

700m run

21 Overhead Squats

Rest

“Life is either a daring adventure or nothing.”
Helen Keller

This week CrossFit Feel Good will start it’s first morning outdoors session at 0600 (6am) Friday morning

CrossFit Hamilton outdoors

For time:
1000 meter Row
50 Thrusters
30 Pull-ups

CrossFit Okanagon

.

4 rounds for time of:
25 Wallballs
30m Walking lunges
15 Towel pull ups

.

5-5-5-5-5 reps

Rest

or

3 rounds

50 Push ups

50 Squats

2 mins Hanstand hold.

Each exercise is for 2 mins the quicker you go the more rest you get per round. Not completing the required reps is a FOUL and is 10 burpees per fouls at the end of the WOD.

5 rounds for time:
30 Ring push ups
25 Box jumps
20 Sumo deadlift high pulls

30 Muscle ups for time.

If you can’t do muscle ups, do 120 pullups and 120 dips, or 30 ring pull ups and 30 ring dips, or 30  muscle up prgressions.