"Crain"
2 rounds for time of:

34 Push Ups
50m Sprint
34 Deadlifts (40kg/60kg)
50m Sprint
34 Box Jumps (20"/24")
50m Sprint
34 Clean and Jerks (30kg/42.5kg)
50m Sprint
34 Burpees
50m Sprint
34 Wall Balls (6kg/10kg)
50m Sprint
34 Pull Ups
50m Sprint

45 Min Cap.

Post times to comments.

Endurance - Workout of the Week
Get down to the Beach and get some sea swimming in!

Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

Lower Body Mobility

3 Sets of 10 Good Mornings (Band or Bar)
3 Sets of 5 Strict Pull Ups

then:

3 Min AMRAP
5 Thrusters
10 Burpee Box Overs

1 Min Rest

Complete 3 times - hehehe.

Extras: 3 Sets of 5 Deadlifts - heavy not Max - work quickly

Endurance - Workout of the Week
Get down to the Beach and get some sea swimming in!

Mobility
Lower Body Focus

Kipping on Rings/Bar
and
Muscle Up Transition Practice

then:

12 Min AMRAP
Run 400m
Max Effort UB Wall Balls

2 Mins Rest

8 Mins to Build to heavy 2 Rep Split Jerk from Racks

Endurance - Workout of the Week
Get down to the Beach and get some sea swimming in!

Bench Press
+
Push Ups (Or Earth Downs?)

Endurance - Workout of the Week
Get down to the Beach and get some sea swimming in!

Barbell
1) Snatch: 5@50%, 5@60%, 3@70%, 3 x 3@80%
2) Clean and Jerk: 5@50%, 5@60%, 3@70%, 3 x 3@80%
Alternate between the following:
a) 5 x 3 Snatch Balance - heaviest possible
b) 5 x 3 Deadlifts - heaviest possible

then:

For 20 Mins:
Complete
5 Back Squat
+ 90 Sec Max Double Unders
Each set of Back Squat add 5/10kg of weight - Start at a lighter weight

Post weights and rounds completed to comments.

Strict Press
4 Sets Max Efforts
Use Dumbbells or Kettlebells

then:

8 Min AMRAP
3 Power Snatch
3 Bar-Facing Burpees
6,6 - 9,9 - 12,12

Finisher:
Row 1km for time.

Post weights, reps and times to comments.

Endurance - Workout of the Week
Get down to the Beach and get some sea swimming in!

Syncronised Partner Burpees - Team Andy & Jim!!

In Partners:
AMRAP 12 Mins
5 Toes to Bar
10 Push Press
15 Wall Balls
20 Double Unders

Only one person working at a time

then:

3 Min AMRAP Burpees

Post rounds completed to comments.

Endurance - Workout of the Week
Row 250m
Row 500m
Row 750m
Row 1000m
Rest 1:1 after each effort then:
Complete 50 Burpees for time.

Barbell
1) Snatch: 5@50%, 5@60%, 3@70%, 3 x 2@80%
2) Clean and Jerk: 5@50%, 5@60%, 3@70%, 3 x 2@80%
3) Clean High-Pull (as a % of 1RM Clean): 5@50%, 5@60%, 3@70%, 3 x 2@80%
4) Front Squat: 5@50%, 5@60%, 3@70%, 3 x 2@80%

How could you say no to those faces??

Don't forget - BRING A FRIEND SESSION - Saturday 9am!

Overhead Squat
or
Snatch
5-5-3-3-1-1

then:

5 Rounds for Time:
20m Walking Lunge with DB
10 KB Swings
5 OHS/Snatch

15 Min Cap.

Extras:
3 Sets Max Effort Strict Pull Ups

Post weights and times to comments.

Endurance - Workout of the Week
Row 250m
Row 500m
Row 750m
Row 1000m
Rest 1:1 after each effort then:
Complete 50 Burpees for time.

ALL the best to this LEGEND Izzy for tomorrow (Saturday) as she heads in to Surgery in Adelaide!! Miss you mate - know you will be back better than ever very soon!!

Build up for "Linda"

then:

"Linda"

10-9-8-7-6-5-4-3-2-1 reps for time:

Deadlift: 1+1/2 body weight
Bench Press: body weight
Clean: 3/4 body weight

Note: We have limited bench press facilities available - athletes will need to share their toys!

Post times to comments.

Endurance - Workout of the Week
Row 250m
Row 500m
Row 750m
Row 1000m
Rest 1:1 after each effort then:
Complete 50 Burpees for time.

Mobility
Upper Body Focus

Handstand Practice
Focus on Safety - HS Holds & body position or Headstand Holds

Ring Dips
3 Sets of Max Efforts (scale so it's more than 5 reps)

then:

Death by Burpees & Wall Balls
EMOM
1 Burpee
1 WB
2 Burpees
2 WB
3 Burpees
3 WB etc…

then:

3 Mins Max Effort DU's

Post reps completed to comments.

Endurance - Workout of the Week
Row 250m
Row 500m
Row 750m
Row 1000m
Rest 1:1 after each effort then:
Complete 50 Burpees for time.

Front Squat
5 - 5 - 5 - 5

Ring Rows
5 - 5 - 5 - 5

then:

15-12-9 reps for time of:
Thrusters (30kg/42.5kg)
Pull-ups
8 Min Cap

Rest 5 minutes

12-9-6 reps for time of:
Thrusters (30kg/42.5kg)
Pull-ups
6 Min Cap

Rest 5 minutes

9-6-3 reps for time of:
Thrusters (30kg/42.5kg)
Pull-ups
4  Min Cap

Post weights and times to comments.

Endurance - Workout of the Week
Row 250m
Row 500m
Row 750m
Row 1000m
Rest 1:1 after each effort then:
Complete 50 Burpees for time.

Barbell
1) Snatch + Hang Snatch + OHS - heaviest possible in 12mins
2) Clean + Hang Clean + Jerk - heaviest possible in 12mins
3) Push Press - 5@50%, 5@60%, 3@70%, 3 x 3@75%
4) Back Squat - 5@50%, 5@60%, 3@70%, 3 x 3@75%

Enjoy the time with family and friends, and not too much chocolate (but maybe just a little).

POST WOD BBQ - Come and Enjoy the Hero WOD and then stick around and hit up some post workout nutrition with a lovely Easter BBQ. Eve's famous sweet potato fritters, snags, bacon + eggs. Bread, sauce and other non-paleo condiments supplied. And maybe some Easter eggs.....

"Whitten"

Five rounds for time of:

22 Kettlebell swings   (24kg/32kg)
22 Box jump   (20"/24")
Run 400 m
22 Burpees
22 Wall ball shots   (6kg/10kg)

Cut off - 50 mins

Compare to last time here.

Post times to comments.

*** BOX CLOSED ***

Enjoy the holiday with family and friends guys, you deserve it.

EASTER BREAK OPENING TIMES:

Thursday - Beach WOD 9am/5.30pm (see below for more details) - NO MOBILITY CLASS
Good Friday - CLOSED
Easter Saturday
8am Open Gym
9am - CrossFit - Hero WOD
Easter Sunday & Easter Monday - CLOSED

BEACH WOD
Meet at the Box at 8.30am as we leave at 9am SHARP/5pm leave at 5.30pm SHARP - plan is to carpool to the beach.

30 Min - For recovery
Beach Run
Water Wade
Kettlebell Swings (Light)

Post rounds completed to comments.

Bells Beach - RipCurl Pro 2015

Alternate between:
Dumbbell/Kettlebell Strict Press
4 x Max Effort Sets (light)

GHD Sit Ups 3 x 10 reps

then:

7 Min AMRAP
10 Box Jumps
10 Burpees

Rest 5 Mins

7 Min AMRAP
20 Wall Balls
Run 200m

Post weights and rounds to comments.

Gymnastics Skills:
Muscle Ups
Toes to Bar
Pull Ups
Handstand Push Ups
Iron Cross……

then:

4 Sets - Each for time:
40m Prowler Drag (Medium)
15 Ball Slams
10 Box Jump Overs

Rest as needed between each set.

Post times to comments.

Endurance - Workout of the Week
For time:
Run 3.2km (3x800m)
Every 800m complete 50 Sit Ups - 50 Push Ups - 50 Squats

Barbell - Deload Week
1) Power Snatch + Hang Squat Snatch: 2@50%, 2@60%, 4@70%
2) Power Clean + Hang Squat Clean: 2@50%, 2@60%, 4@70%
Alternate between:
a) 5 x 8 Back Squat @ 50% - 60%
b) 5 x 5 Push Jerk @ 50% - 60%
 

Alternate between:
Front Squat
20-10-20-10
(No more than 30-40kg)

and:

Back Rack Walking Lunges 4 x 20 Steps @ No heavier than bar weight

then:

For time:
50 Double Unders
50 Sit Ups
50 Push Ups
50 Squats
Rest 2 Mins
Same in reverse order

Score is total time to complete WOD including rest.

Post weights and times to comments.

Endurance - Workout of the Week
For time:
Run 3.2km (3x800m)
Every 800m complete 50 Sit Ups - 50 Push Ups - 50 Squats

Open Gym from 8am
Barbell from 9am (Instead of Tryout Class) but ALL WELCOME!

Choose two of the following:

1 RM Snatch
1 RM Clean & Jerk
1 RM Front Squat
1 RM Back Squat

Post weights to comments.