CrossFit Sydney Credo

CrossFit Conditioning
Get Function
Personal Training,Group Sessions,Equipment
Fitness@CrossFitSydney.com.au






CFHQ WOD

"Kelly"
For Time
5Rds
400m
30 Box jump 60cm
30 Wall ball 10kg

ENDURANCE WOD

Choose ONE of the Following Sports:
Swim, Bike, Run, C2

Cover as much distance as possible in each of the specified time intervals.
6min TT
3 min rest
4 min TT
2 min rest
1min TT
30 sec rest
30 sec TT
15 sec rest
15 sec TT

Record Overall Time taken


STRENGTH WOD

Snatch
Heavy Single
85%x1x4

C&J
Heavy Single ->
85%x1x4

Front squat
Heavy Single


For Time
3 rds
300m Row
7 burpees





CrossFit Sydney's Work Out of the Day Credo

You may talk about Crossfit!
You are not your WOD Time!
You are not your DeadLift Number!
You are not your 5min Snatch!
No One Wins a WO!
You seek Intensity over Duration!
Everyone will experience Attrition!
If the WO was easy you didn't WO!