Mobility
- 30 Mins - Quads & Hip Flexors
- 30 Mins - Shoulders & Upper Back

Slam Ball - Ground to Shoulder tech

then:

AMRAP 12 Mins
20 Slam Ball - Ground to Shoulder
15 Box Jumps
Run 200m

Post rounds completed to comments.
 

Endurance - Workout of the Week
2km Run for Time

Alternate between:
5 x ME Toes to Bar (kipping or strict)
5 x 10 Medball Cleans

then:

"Elizabeth"
21-15-9 Reps for Time:
Squat Cleans (42.5kg/61kg)
Ring Dips

Compare to last time here.

Post reps/weights and times to comments.

Endurance - Workout of the Week
2km Run for Time

Barbell
1) Hang Squat Snatch + Full Squat Snatch + Overhead Squat: 2@50%, 2@60%, 1@70%, 1@80%, then go for 3 x 1 heaviest sets possible
2) Back Squat: 5-3-3-2-2-2
3) Push Press: 5-3-3-2-2-2

Squat Snatch
3-3-2-2-1-1
Tech - No more than 80% 1RM

then:

21-18-15-12-9-6-3 Reps For Time of: 
Front Squats (30kg/43kg)
Bar Facing Burpees

20 Min Cap

Post times and weights to comments

King & Queen of the Crater - THIS SATURDAY & SUNDAY 9am - 3pm - Come along and cheer your fellow athletes - check News section of Website for times & details of WODs.

Muscle Up tech

Endurance - Workout of the Week
2km Run for time

then:

"Helen"
3 Rounds for Time:
Run 400m
21 Kettlebell Swings (16kg/24kg)
12 Pull Ups

Post times to comments.

2015 Regionals - from Jim

Endurance - Workout of the Week
Row - 250m Repeats
Rest 1:30
Perform until form/pace deteriorates

Barbell
1) Power Clean+ Squat Clean: 2@50%, 2@60%, 2@70%, 1@80%, 1@85%, 1@90%
2) Split Jerk: 5-3-3-3-2-2
3) Pause Snatch High-Pulls: 3-3-3-3-3

Hang Power Clean
2-2-2-2-2-2

then:

10 Min AMRAP
14 Burpee Box Jumps
8 Hang Power Cleans (30/40kg)
Straight into 2 Mins Max Effort Kettlebell Swings (16kg/24kg)

Post weights and rounds/reps to comments.

Endurance - Workout of the Week
Row - 250m Repeats
Rest 1:30
Perform until form/pace deteriorates

Build to a heavy Thruster - 12 Mins

then:

"Daniel"
For Time:
50 Pull Ups
Run 400m
21 Thrusters (30kg/40kg)
Run 800m
21 Thrusters (30kg/40kg)
Run 400m
50 Pull Ups

Time Cap - 25 Mins

Post weights and times to comments.

This workout is dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. He is survived by his wife Kathy and daughter Mallory- Fair Winds, Daniel.

Endurance - Workout of the Week
Row - 250m Repeats
Rest 1:30
Perform until form/pace deteriorates

Mobility
There will be no COACHED class this evening but you are welcome to come in and use this time to work any mobility you want

Hang Power Snatch
2-2-2-2-2-2

then:

12 Min AMRAP
12 Ball Slams
10 Push Press (30kg/40kg)
8 Ring Dips

Post weights and rounds completed to comments.

Endurance - Workout of the Week
Row - 250m Repeats
Rest 1:30
Perform until form/pace deteriorates

Alternate between:
5 x ME Weighted Pull Ups (kipping or strict)
5 x ME Push Ups

then:

For time:
Buy In:
Row 500m
3 Rounds of:
10 Push Jerk (35kg/50kg)
20 Split Jumps / Lunges
Buy out:
400m Farmers Carry (16kg KBs/24kg KBs)

12 Min Time Cap

Post reps and times to comments.

Endurance - Workout of the Week
Row - 250m Repeats
Rest 1:30
Perform until form/pace deteriorates

Barbell
1) Power Snatch + Squat Snatch: 2@50%, 2@60%, 2@70%, 1@80%, 1@85%, 1@90%
2) Snatch Balance: 5-3-3-3-2-2
3) Pause Clean High-Pulls: 3-3-3-3-3

Deadlift
3-3-3-2-2-2-2
In between each set complete 30 Sec Handstand Hold

then:

4 Rounds for Time:
5 Power Cleans (50kg/70kg)
15 Toes to Bar

Time Cap - 10 Mins

Post weights and times to comments.

Endurance - Workout of the Week
Row - 250m Repeats
Rest 1:30
Perform until form/pace deteriorates

5 x 4 Overhead Squat

then:

7 Min AMRAP of 3-3-6-6-9-9-12-12-etc..
Wall Balls (6kg/10kg)
Double Unders
Straight into 4 Mins to find a 3RM Strict Press

Post weights and rounds to comments.

Have you registered for the King and Queen of the Crater - In-House Comp yet?

ENTRIES CLOSE THIS TODAY 17th MAY!
Entry for here: https://drive.google.com/file/d/0B9WSHxZyHw_1dWptcHBwNzJsMHM/view?usp=sharing

Have you registered for the King and Queen of the Crater - In-House Comp yet? Entries CLOSE THIS SUNDAY 17th MAY!
Entry for here: https://drive.google.com/file/d/0B9WSHxZyHw_1dWptcHBwNzJsMHM/view?usp=sharing

Endurance - Workout of the Week
Swim: 25m Repeats
Rest 1:30
Perform until form/pace deteriorates

Barbell
1) 2 Cleans + Front Squat: 2@50%, 2@60%, 2@70%, 1@80%, 1@90%
2) 5 x 3 Pause Back Squats (3sec at absolute bottom)
3) 5 x 5 Reverse-Grip Bent Over Rows

4 x 3 Rope Climbs - wear long socks!
In between each set complete 6 Ring Rows

then:

18-15-12 Reps for Time:
Kettlebell Swings (16kg/24kg)
Box Jumps (20''/24'')
Push Jerks (30kg/40kg)

Post times to comments.

Endurance - Workout of the Week
Swim: 25m Repeats
Rest 1:30
Perform until form/pace deteriorates

Squat Clean
3-3-2-2-1-1

then:

5 Min AMRAP
10 Wall Balls
5 Deadlifts (70kg/100kg)

Rest 3mins

5 Min AMRAP
15 Wall Balls
10 Deadlifts (70kg/100kg)

Post weights and rounds completed to comments.

Have you registered for the King and Queen of the Crater - In-House Comp yet? Entries CLOSE THIS SUNDAY 17th MAY!
Entry for here: https://drive.google.com/file/d/0B9WSHxZyHw_1dWptcHBwNzJsMHM/view?usp=sharing

Endurance - Workout of the Week
Swim: 25m Repeats
Rest 1:30
Perform until form/pace deteriorates

Mobility
Shoulders and midline.

5 x 5 Front Squat
In between sets 30sec Plank Hold

then:

3 Rounds for Time:
Run 400m
10 Overhead Squats (35kg/50kg)
3 Muscle Ups
(scaling: 1vMU = 3 C2B PU + 3 Ring Dips)

Post weights and times to comments.

Endurance - Workout of the Week
Swim: 25m Repeats
Rest 1:30
Perform until form/pace deteriorates

Alternate between the following:
1) 4 x 5 Strict Weighted Ring Dips
2) 4 x 6 C2B Pull Ups

then:

13 Min AMRAP
13 Pistols
13 Tyre Flips
13 Sit Ups with Med Ball (6kg/10kg)

Post rounds to comments.

Have you registered for the King and Queen of the Crater - In-House Comp yet? Entries CLOSE THIS SUNDAY 17th MAY!
Entry for here: https://drive.google.com/file/d/0B9WSHxZyHw_1dWptcHBwNzJsMHM/view?usp=sharing

Endurance - Workout of the Week
Swim: 25m Repeats
Rest 1:30
Perform until form/pace deteriorates

Barbell
1) 2 Snatch +Overhead Squat: 2@50%, 2@60%, 2@70%, 1@80%, 1@90%
2) 5 x 3 Snatch Grip BTN Push Press
3) 5 x 5 Pause (5sec) Snatch First Pull

Back Squat
5-3-3-2-2-1

then:

3 Rounds of:
1 min ME HSPU
4min AMRAP of:
7 Power Clean & Push Jerks (40kg/60kg)
10 Toes to Bar

1 Min Rest between rounds.

Post weights and reps to comments.

Endurance - Workout of the Week
Swim: 25m Repeats
Rest 1:30
Perform until form/pace deteriorates

5 x 5 Handstand Push Ups
(Scaling: handstand, negs, Box. Advanced: deficit HSPU)

then:

Complete for Time:
75 Double-Unders
50 6″ Target Burpees
25 Hang Power Snatches (35kg/50kg)
50 6″ Target Burpees
75 Double-Unders

Time Cap 17 Mins

Post times to comments.

Poise. Elegance. Graceful.

Happy Mother's Day to all the mum's out there in CrossFit land!

Endurance - Workout of the Week
Run: 100m repeats
Rest 1:30 - perform until form/pace deteriorates

Barbell
1) Clean: 5 @ 50%, 3 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 85%, 3 x 1 @ 90%
2) 5 x 3 Split Jerk - heaviest possible
3) 5 x 5 Pause Clean First-Pulls (5sec Pause at Knee) - heaviest possible

5 x 3 Wall Climbs
In between each set complete 20 Double Unders

then:

12 Min AMRAP
100m Med Ball Run
10 Shoulder to Overhead
12 Goblet Squats

Post rounds to comments.