***REMINDER ***
NO 1730 CLASS TODAY due to the info session. 1730 sharp start. Anyone that can't get there please let us know and we will email you the details.

Squat Clean - 12mins exactly
2-2-2-1-1

Then:

Individual Event 9 - "Clean Speed Ladder":

Complete the following for time - collars must be on before you lift.
1 Squat Clean (35kg/50kg)
1 Squat Clean (40kg/60kg)
1 Squat Clean (45kg/70kg)
1 Squat Clean (50kg/80kg)
1 Squat Clean (55kg/90kg)

Scaling (F/M): 20kg/40kg, 25kg/45kg, 30kg/50kg, 35kg/55kg, 40kg/60kg

4min time cap.

Then:

6min AMRAP
8 Kettlebell Swings (16kg/24kg)
16 Double Unders

Post weights, times and rounds to comments.

Post by The CrossFit Games.

Strict Press
Exactly 12mins - build to a heavy 3 rep set.

Then:

Masters Event 7 - "Down & Back Chipper":

Complete for time:
50 Box Jumps (20''/24'')
25 Toes-to-Bar
50 Wall Ball Shots (6kg/10kg)
25 Ring Dips
50 Wall Ball Shots (6kg/10kg)
25 Toes-to-Bar
50 Box Jumps (20''/24'')

Time cap of 21mins

Post weights and times to comments.

10mins to complete:
3 x 10 Deadlifts - no heavier than 60% of 1RM

Then:

Individual Event 6 - "21-15-9 Complex":

For time:
8 Deadlifts (52.5kg/70kg)
7 Cleans (52.5kg/70kg)
6 Snatches (52.5kg/70kg)
8 Pull Ups
7 Chest-to-Bar Pull Ups
6 Bar Muscle Ups
6 Deadlifts (52.5kg/70kg)
5 Cleans (52.5kg/70kg)
4 Snatches (52.5kg/70kg)
6 Pull Ups
5 Chest-to-Bar Pull Ups
4 Bar Muscle Ups
4 Deadlifts (52.5kg/70kg)
3 Cleans (52.5kg/70kg)
2 Snatches (52.5kg/70kg)
4 Pull Ups
3 Chest-to-Bar Pull Ups
2 Bar Muscle Ups

Time cap of 20mins

Scaling for Bar Muscle Ups = Burpee Pull Ups

Post weights and times to comments.

Push Jerk - 12mins exactly
3-3-3-3-3

Then:

Individual Event 5 - "Sprint Sled":
100m Sled Push for time.

Then:
12-9-6 reps for time:
Weighed Squat Jumps (30kg/40kg)
Push Press (30kg/40kg)

Post weights and times to comments.

Front Squat - 12mins exactly
2-2-2-2-2

Then:

Individual Event 1: "The Beach" - sort of...

For time:
Run 200m
50 Kettlebell Thrusters (2x12kg / 2x16kg)
30 Burpees
Run 400m
30 Burpees
50 Kettlebell Thrusters (2x12kg / 2x16kg)
Run 200m

20min cut off.

Post weights and times to comments.

Alternate between the following:

a) 5 x 3 Back Squat -increase weight each set
b) 5 x Max effort Chest to Bar Pull Ups

Then:

AMRAP 15mins
50 Squats
5 Handstand Push Ups
10 Hang Power Cleans (40kg/60kg)

Post weights and rounds to comments.

Alternate between the following:

a) 5 x 10 Ring Dips
b) 5 x 5 Deadlifts at 70% - 80% of 1RM

Then:

3 Rounds for max efforts
1min Tyre Flips
1min Rope Climbs
1min Prowler Push
1min Ring Push Ups
Rest 1min

Combine scores for each round.

Post weights and reps to comments.

15 mins of Handstand Push Up Practice

Then:

7 Rounds for max efforts:
30sec Wall Balls (6kg/10kg)
30sec rest
30sec Hang Power Snatch (30kg/40kg)
30sec rest
30sec Double Unders
30sec rest

Post total reps of each movement to comments.

"Fran"
21-15-9 reps for time:
Thrusters (30kg/42.5kg)
Pull Ups

Compare to last time "here"

Then:

a) Spend 15mins working up to a heavy 1 rep Overhead Squat - bar taken from racks
b) Take 5kg - 10kg off your bar and do 3 max effort sets. Rest as required in between efforts.

Post times and weights to comments.

A new take on "Fran"

Essential Reading

CrossFit Foundations

Understanding CrossFit

What Is Fitness?

Exercises and Demos

FAQ

Member Journey's

Tania Chant

Milton Chant

Newsletter 

Special Fit Wars 9 Edition July 2014

March/April 2014

Jan/Feb 2014

September/October 2013  

July/August 2013

May/June 2013 

March/April 2013

Jan/Feb 2013

Stretching/Mobility

www.mobilitywod.com

Static Stretches 

Nutrition

Keen to try the Whole 30 Challenge?
Click on the links below for all the info...

"The Whole 30 Program"
"Quick Start Guide and Resources"

Clean and Jerk 1RM

Then:

3 Rounds for Time:
20 Weighted Burpee Box Overs (with dumbbells)
10 Toes to Bar

Post weights and times to comments.

This guy is only 14 years old...Let that sink in a bit before you pick your chin off the floor.

5 x Snatch + Mid Hang Snatch + High Hang Snatch.
Attempt to increase weight each set.

Then:

3 sets for best effort:
Run 400m
10 Front Squats
10 Push Jerks
Rest 2 mins between efforts.

Post weights and times to comments.

 “Eva”

Five rounds for time of:
Run 800 meters
30 Kettlebell swings (24kg/32kg)
30 Pull-ups

50 minute cut-off - don't worry... lot's of scaling options!!

Compare to last time here.

Post times to comments.

Strict Press
10 Mins to get to a 5RM
then 3 Sets of 5 @ 90% of 5RM

then:

Row 500m
25 Thrusters

Repeat - 3 times - rest no more than 5 mins between efforts. This should be treated as a sprint.

Post weights and times to comments.

Post by The Outlaw Way.

EMOM 12 Mins
Even - 6 Deadlifts @ 70% of 1RM
Odd - 2-6 Muscle ups or Chest to Bar Pull ups

then:

10 Min AMRAP
30 Double Unders
20 Box Jumps
10 Handstand Push ups

Post weights/reps & rounds to comments.

 

Face off.

"Tabata"

Pistols
Push Ups
Hollow Rocks
Kettlebell Swings
Burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Rest one minute between each exercise.

Post Tabata score for each exercise to comments and total for final score. 

 Monday morning's sunrise.... ahhh the serenity!! We even have the power lines!!

7 Sets of the following complex - try to increase weight each set:
Clean + Hang Clean + Jerk

then:

4 Rounds for time:
Run 200m
12 Toes to Bar
12 Thrusters

Post weights and times to comments.

Front Squat
3 - 3 - 3 - 3 - 3 - 3

AMRAP 12 Mins
6 Overhead Squats (Advanced - Snatch Balance)
30 Double Unders

Post weights and rounds to comments.