CrossFit Escape Burleigh Heads

WOD “Fran” 21-15-9 reps for time of: 42.5kg Thrusters Pull-ups  

WOD On the minute: Complete 2 Squats and 1 box jump @ 24″ on the minute for 15 minutes. *70% of 1 RM for Squat

Strength Wendler 1.1 Press or Press 5-5-5 WOD Complete 5 round’s: Sprint 50m 15 Burpees Sprint 50m 15 Bent-over Rows @ 40kg  

Athlete: Ellie.P. Hometown: Gold Coast Age: 22 Occupation: Barista When did you first start CrossFitting? October 2011 When did you first start training at CFE? October 2011 Least Favourite WOD?  Karen (150 Wallballs for time) Tell us about your sports & fitness background: I have danced my whole life, I use to swim at High [...]

WOD AMRAP in 12 minutes of: 15 Pull-ups 20 Double Unders