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Crossfit WOD

Saturday: Ty Throwdown Reschedule..

19th March 2020

Team Ty Throwdown Reschedule

Unfortunately with everything that is happening at the moment we are going to reschedule our Team Ty Throwdown to a later date in the year.

Thank you for your support and understanding in this very unique situation and we will let you know as soon as we have a new date.

We will however, still be running our Saturday classes and as a special treat we are going to test drive the workouts Ty designed for us in what will be an action packed session.  Class times are the normal 5.30am, 6.30am and 7.30am.  Please sign in online so we have a good idea of class numbers.

Please stick around after class to support Sal and the Tribe cafe crew by purchasing a coffee and a delicious treat.  Their industry, like many other industries, have been hit hard by COVID-19 and it would mean a lot for you to show your support.


Workout 1 - 


12-9-6 reps of:

Hang power clean
Push jerk

Rx - 70 / 50 kg
Sx - 45 / 25 kg

* 10 min cap

Workout 2 -

'Speed Trap'

For time:

16-14-12-10-8 Toes to bar
8-7-6-5-4 Squat cleans

Rx - 60 / 40 kg
Sx - 40 / 25 kg and Hanging Knee raises

* 10 min cap

Workout 3

'Seek and Destroy'

For time:

30 / 20 Bike erg cals
14 Bar facing burpees
7 Dead ball ground to over shoulder

Rx - 65 / 45 kg
Sx - 45 / 25 kg

* 5 min cap

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