Alternate between:
a) 5 x 5 Strict Pull ups - Weighted
b) 5 x 2 - 5 Sec Pause Back Squat

then:

10 Min AMRAP
Run 50m
1 Burpee
1 Dumbbell Thruster
Run 50m
2 Burpees
2 Dumbbell Thrusters
Run 50m
3 Burpees
3 Dumbbell Thrusters
etc….
Score is total burpees + DB thrusters completed.
 

Post weights and reps to comments.

Endurance - Workout of the Week
42-30-18 reps for time of:
Wall Balls (6kg/10kg)
Sumo Deadlift High Pulls (25kg/35kg)
Box Jumps (20")
Push Press (25kg/35kg)
Row (Calories)

SATURDAY NIGHT: Cards & Movie Night at the Box...... 
Box Opens @ 6.30pm
7pm Movie - Paddington (Kid Friendly)
Later Movie - TBA
Card games throughout the night
BYO Nibbles, Drinks, Bean Bags & Blankets
Some Heating & Drinks Supplied
Dress: Extreme Casual - PJ's Optional/Encouraged
 

Thrusters
10 - 8 - 6 - 4 - 2 - 1 - 1

then:

"Jackie in Bits"
5 Rounds for time of:
Row 200m
10 Thrusters
6 Pull Ups

Post weights and times to comments.

Endurance - Workout of the Week
4 x 800m Run
Rest 3 Mins between efforts

Barbell
1) Power Clean + Squat Clean: 50%, 60%, 70%, 2x80%, 85%
Alternate between:
a) Front Squat: 5@50%, 5@60%, 5@70%, 2x3@80%, 2@90%
b) Split Jerk: 6 x 3 reps

Alternate between:
1) 10 Parallette Pass throughs OR 10 Sec L-Sit Hold
2) 3 Pull ups+3C2B Pull ups OR 3 Pull ups+2 C2B+1 BMU
4 Sets of each

then:

CrossFit Open Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double Unders
15 Power Snatch (25kg/35kg)

Compare to last time here.

Post rounds to comments.

Endurance - Workout of the Week
4 x 800m Run
Rest 3 Mins between efforts

GYMNASTICS SESSION - 6pm @ Blue Lake Gymnastics Centre - Malseed Park - $10 per person - please pay to Eve before session.
No 5.30pm Class OR Mobility Class this evening
However - Open Gym from 4.30pm-7.30pm for those not attending the Gymnastics Session

In Partners Practice:
Syncronised - Burpees, Squats & Sit Ups/Hollow Rocks
then:
In Partners - 2 Rnds for Max Reps
1 Min Max Sync Burpees
1 Min Max Sync Squats
1 Min Max Sit Ups/Hollow Rocks
1 Min Rest

then:

5 rounds for time of:
20 Wall Balls
10 Deadlifts (70kg/100kg)

Post reps and times to comments.

Endurance - Workout of the Week
4 x 800m Run
Rest 3 Mins between efforts

Front Squat
3 - 3 - 3 - 3 - 3
after each working set - core hollow hold for 30 Secs

then:

3 Rounds for time:
Run 800m
20 Kettlebell Swings (24kg/32kg)

20 Min Cap

Post weights and times to comments.

Endurance - Workout of the Week
4 x 800m Run
Rest 3 Mins between efforts

Spend 15 Mins building up to a heavy complex of:
Push Press+Push Jerk+Split Jerk

then:

"Double Hanger"
CF Games 2015 Workout - Teens/Masters
3 Rounds of:
100 Double Unders
7 Hang Power Clean & Jerks (85kg/52.5kg)

Post weights and times to comments.

Endurance - Workout of the Week
4 x 800m Run
Rest 3 Mins between efforts

Barbell
1) Power Snatch + Squat Snatch: 50%, 60%, 70%, 2x80%, 85%
Alternate between:
a) Overhead Squat: 5@50%, 5@60%, 5@70%, 2x3@80%, 2@90%
b) Snatch Grip Deadlift: 6 x 3 - aim to get to at least 120% of 1RM snatch

Bench Press
6 - 6 - 6 - 6 - 6
after each set do a small set (5-10) of push ups

then:

For Time:
15 Toes to Bar
9 Squat Cleans (40/60)
12 Toes to Bar
7 Squat Cleans (50/70)
9 Toes to Bar
5 Squat Cleans (60/80)

15 Min Cap

Post weights and times to comments.

Endurance - Workout of the Week
4 x 800m Run
Rest 3 Mins between efforts

Ring Dips 5-5-5-5-5
Strict & Kipping Skills

then:

15 Min AMRAP
Run 400m
10 Pull Ups
15 Push Ups
20 Squats

Post rounds completed to comments.

Endurance - Workout of the Week
"Murph"
For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run
Partition the pull-ups, push-ups, and squats as needed
If you have a 10kg weight vest - wear it!

Barbell
High Hang Snatch + Low Hang Snatch: 50%, 60%, 70%, 2x80%, 85%
Alternate between:
a) Back Squat: 5@50%, 5@60%, 5@70%, 2x3@80%, 2@90%
b) 6 x 5 Pause Snatch First Pulls - 5sec pause at knee

CROSSFIT KIDS LAUNCH!!!
FREE CLASSES (Bookings Essential!)
CrossFit Kids (7-11yo) - 1pm (45 mins)
CrossFit Kids (7-11yo) - 2pm (45 mins)
CrossFit Teens (12-16yo) - 3pm (60 mins)
Come and check out what it is all about and book your child in for the Term 3 Program (see flyer for info or check website - excellent discounts for families)

Push Jerk
3-3-3-3-3

then:

Complete for Time:
Run 200m
20 Push Jerks
20 Goblet Squats
Run 400m
15 Push Jerks
15 Goblet Squats
Run 800m
10 Push Jerks
10 Goblet Squats

Post weights and times to comments.

Endurance - Workout of the Week
"Murph"
For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run
Partition the pull-ups, push-ups, and squats as needed
If you have a 10kg weight vest - wear it!

Row 500m
Rest 3 Mins
Row 500m
Rest 3 Mins
Row 500m

then:

Spend 15 Mins Building up to a heavy 3 Rep Thruster using Racks

then: Minimum of 10 Mins of Mobility

Post times and weights to comments.

Endurance - Workout of the Week
"Murph"
For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run
Partition the pull-ups, push-ups, and squats as needed
If you have a 10kg weight vest - wear it!

Mobility
Push Up Tech + Mobility for Push Ups

Back Squat 5-5-5-5-5
After each set practice some roll to candlesticks

then:

Complete for Time:
30 Overhead Squats
30 Pull ups
30 Wall Balls
On the minute every 2 Mins complete 5 Push Jerks @ OHS weight

Post weights and times to comments.

Endurance - Workout of the Week
"Murph"
For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run
Partition the pull-ups, push-ups, and squats as needed
If you have a 10kg weight vest - wear it!

Alternate between:
1) 4 x 10 Deadlifts
2) 4 x 5 Handstand Push Ups

then:

UB Double Unders/Single Skips
5-10-20-30-40-50-40-30-20-10-5 Reps
8 Min Cap

Finisher: 2 Mins Max Effort Ball Slams

Post weights, times and reps to comments.

Endurance - Workout of the Week
"Murph"
For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run
Partition the pull-ups, push-ups, and squats as needed. If you have a 10kg weight vest wear it!

Barbell
High Hang Clean + Low Hang Clean + Jerk: 50%, 60%, 70%, 2x80%, 85%
Alternate between:
a) Split Jerk: 5@50%, 5@60%, 5@70%, 2x3@80%, 2@90%
b) 6 x 5 Pause Clean First Pulls - 5sec pause at knee

Suffering in this cold?? Get into the Box and chip off some of that ice - 9am & 5.30pm Classes + Barbell @ 6.30pm. Open Gym times - 10am-12pm - 4.30-5.30pm.

Cluster + Hang Cluster - Build to a heavy complex in 15 Mins

then:

12 Min AMRAP
12 Box Jumps (20''/24'')
10 Ring Dips
8 Hang Power Cleans (40kg/60kg)

Post weights and rounds completed to comments.

Endurance - Workout of the Week
"Murph"
For time:
1.6 km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run
Partition the pull-ups, push-ups, and squats as needed
If you have a 10kg weight vest - wear it!

Pull Ups/Muscle Ups
Kipping Workshop

Then:

10 Min AMRAP
5 Pull Ups
10 Front Squats
15 Burpees
Run 200m

Post rounds to comments.

Barbell
1) Clean + Hang Clean + Clean + Jerk: 50%, 60%, 4x70%, 80%
Alternate between:
a) Front Squat: 5@50%, 5@60%, 5@70%, 2x3@80%, 2@90%
b) 6 x 3 Push Jerks - heaviest possible

Endurance - Workout of the Week
"Kelly"
5 Rnds for Time:
Run 400m
30 Box Jumps (20"/24")
30 Wall Balls (6kg/10kg)

EMOM 8 Mins
Snatch + Hang Snatch + Hi Hang Snatch
Score is total weight shifted

then:

9 Min AMRAP
25 Ball Slams (30lb/50lb)
20 Sit Ups
15 Deadlifts (60kg/90kg)

Post weight and times to comments.

A big FAREWELL and ALL THE BEST to Hannah as she moves back to the big smoke!! Thanks for the awesome fun times - we will miss you!! XOXOX

Back Squat
10-8-6-4-2

Then:

Fight Gone Bad Style
1 Min Max 10m Bear Crawls
1 Min Push Press (30kg/40kg)
1 Min Box Jumps (20''/24'')
1 Min KB SDLHP (24kg/32kg)
1 Min Rest

Post weights and reps to comments.

Endurance - Workout of the Week
"Kelly"
5 Rnds for Time:
Run 400m
30 Box Jumps (20"/24")
30 Wall Balls (6kg/10kg)

Alternate between:
a) 20m Prowler Pushes - heavy
b) 15m Walking Lunge in Front Rack at bar weight

Then:

15-12-9 - 3 min Cap
Thrusters (30kg/42.5kg)
Double Unders
1 min Rest
12-9-6 - 3 min Cap
Thrusters (35kg/50kg)
Double Unders
1 Min Rest
9-6-3 - 3 min Cap
Thrusters (40kg/60kg)
Double Unders