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WORKOUT OF THE DAY
WORKOUT OF THE DAY
ben@crossfitadelaide.com

WOD 21/10/17 _thruster


Workout 

Partner Up
20min AMRAP
(round for round)
200m run
10 Thrusters (50/35)


post # rounds to comments

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ben@crossfitadelaide.com

WOD 20/10/17 _tgu


Workout 

12min heavy single DB TGU

rest

10min Handstand walk practice

rest

10min EMOM
Kipping exercise of choice (T2B, Pullup, Muscle Up)


post loads, distance and reps to comments

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ben@crossfitadelaide.com

WOD 19/10/17 _triathlon


A little bit of motivation for your mini triathlon today (I be trying to verify first hand how close Hawaii is to paradise while you work through the 3 rounds)

Workout 

3 rounds
400m run
1km bike
500m row

New round E10min

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ben@crossfitadelaide.com

WOD 19/10/17 _triathlon


A little bit of motivation for your mini triathlon today (I be trying to verify first hand how close Hawaii is to paradise while you work through the 3 rounds)

Workout 

3 rounds
400m run
1km bike
500m row

New round E10min

Tags:
ben@crossfitadelaide.com

WOD 18/10/17 _deadliftHSPU



Workout 

20min EMOM
even min - 1 Deadlift (start at 70%)
odd min - 3 HSPU


post loads to comments

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ben@crossfitadelaide.com

WOD 17/10/17 _DBcnj



Workout 

4 rounds
4min AMRAP
75 double unders
25 Wall balls
Max DB Clean + Jerk (20/15)
4min rest


post # reps to comments

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ben@crossfitadelaide.com

WOD 16/10/17 _FSbw


Workout 

Front Squat
5 x 5 @ 75%

rest

5 sets
max pullups
max pushups

post loads and reps to comments

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ben@crossfitadelaide.com

WOD 14/10/17 _benandsteph

benandsteph
Its a special partner workout for everyone to enjoy today, if Ive got the time difference right - Steph and I are getting married In Hawaii around 10:30am Adelaide time today so hopefully this workout brings you a little joy on our special day...

Workout 

"BennSteph"

Partner up
800m run
10 rounds (alternating movements w/ partner)
10 wall balls
10 pullups
10 burpees


800m run to finish


post time to comments

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ben@crossfitadelaide.com

WOD 13/10/17 _tap n clean



Workout 

8min EMOM
Shoulder taps

rest

Squat clean
10sets 2reps
E90sec


post loads to comments

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ben@crossfitadelaide.com

WOD 12/10/17 _grippy



Workout 

3 rounds for time
200m farmers carry (2 x 24kg / 2 x 16kg)
20 Box Jump Over
3 Rope Climb

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