Ring Dips
5-5-5-5-5

In between Practice - L Hang or L Sits 10-20secs

Then:

For time:
Run 200m
15 Hang Power Snatch (30kg/40kg)
15 Box Jumps (20''/24'')
Run 400m
12 Hang Power Snatch (30kg/40kg)
12 Box Jumps (20''/24'')
Run 800m
9 Hang Power Snatch (30kg/40kg)
9 Box Jumps (20''/24'')

Post times to comments.

Endurance - Workout of the Week
20 Min - Row for Distance

Barbell
1) 7 x Pause Clean First Pull + Pause Clean (full) - 3sec pause
Alternate between:
a) 6 x 6 Push Press
b) 6 x 3 Pause Front Squat - 3sec pause at absolute bottom

Alternate between the following:
Pull Ups - Strict
5 - 5 - 3 - 3 - 2

Back Squat
5 - 5 - 3 - 3 - 2

then:

EMOM 21 Mins
Min 1 - 10 Burpees
Min 2 - 10 Thrusters
Min 3 - 30 DU's/60 Skips
(Scaling will be weights or rep numbers)

Post weights to comments.

Deadlift
8 - 8 - 6 - 6 - 4 - 4

then:

For time:
Row 500m
50 Weighted Burpee Box Overs (DB-10kg/15kg)

10 Min Time Cap

Post weights and times to comments.

Clean & Jerk
Work to a heavy single in 10 mins
then Every 30 Secs for 5 mins - 1 Clean & Jerk at 80% of heavy single

then:

AMRAP 10 Mins
10 Sumo-Deadlift High-Pulls
10 Burpees over the Bar

Post weights and rounds completed to comments.

Tabata - Burpees

Push Press
5 - 5 - 5 - 5 - 5

then:

Complete the workout below in the following format:
AMRAP 3 Mins
Rest 1 Min
AMRAP 6 Mins
Rest 1 Min
Complete for time
10 Pistols
20 Ring Dips
30 Power Cleans (40kg/60kg)
40 Wall Balls (6kg/10kg)
50 Ball Slams (30lb/50lb)

Post weights and reps and times to comments.

Endurance - Workout of the Week
20 Min - Row for Distance

Barbell
1) 7 x Pause Snatch First Pull + Pause Snatch (full) - 3sec pause
Alternate between:
a) 6 x 6 Behind the Neck Snatch Grip Push Press
b) 6 x 3 Pause Back Squat - 3sec pause at absolute bottom

René

7 rounds for time of:
Run 400 meters
21 Walking lunges
15 Pull ups
9 Burpees

If you have a 10kg weight vest or body armor, wear it.

40 Min Time Cap.

Post times to comments.

Endurance - Workout of the Week
20 Min - Row for Distance
 

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Split Jerk
5 - 5 - 5 - 5 - 5

then:

For time:
Row 50 Calories
40 Kettlebell Swings
30 Box Jumps
20 Walking Lunge Steps
10 Split Jerk
Run 800m

Post weights and times to comments. b

Endurance - Workout of the Week
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

Barbell
3 Power Snatch - Heaviest Possible in 15 Mins
6 x 3 Reps - Split Jerk
6 x 3 Reps - Back Squat

Tuck to Hollows

Roll to Candlesticks

Superman Holds

AMRAP 9 Mins
Run 200m
2 Toes to Bar
20 Double Unders
4 Toes to Bar
Run 200m
6 Toes to Bar
20 Double Unders
8 Toes to Bar
Run 200m
10 Toes to Bar

Then with no rest, straight into:

In 7 Mins - build to a heavy 5 Rep Deadlift with PERFECT form.

Post rounds and weights to comments.

COME & TRY!!!
Join us in any of our classes today for a free trial session to see what CrossFit is all about. Just let Eve know you are coming via text/phone call on 0427345917 & arrive a few minutes early so we can show you around! Members - bring family, friends, colleagues, even the in-laws and show them what you have been talking about!

Power Snatch
3 - 3 - 3 - 3 - 3

Then:

Opposing Ladder for time:
10 - 1
Power Snatch
Burpees over Bar

Post weights and times to comments.

COME & TRY!!!
Join us in any of our classes today for a free trial session to see what CrossFit is all about. Just let Eve know you are coming via text/phone call on 0427345917 & arrive a few minutes early so we can show you around! Members - bring family, friends, colleagues, even the in-laws and show them what you have been talking about!

Front Squat
7-7-6-6-5-5

then:

5 rounds for time of:
7 Squat Cleans (50kg/70kg)
14 Kettlebell Swings (16kg/24kg)

15 Min Time Cap

Post weights and times to comments.

Endurance - Workout of the Week
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

COME & TRY!!!
Join us in any of our classes today for a free trial session to see what CrossFit is all about. Just let Eve know you are coming via text/phone call on 0427345917 & arrive a few minutes early so we can show you around! Members - bring family, friends, colleagues, even the in-laws and show them what you have been talking about!
 

Pull Ups
Beginners - Strict Pull Ups 5-5-5-5 - Inbetween practice kipping swings
Experienced - Spend 15 Mins Working on Perfecting your kip - Butterfly/Regular

then:

10 Min AMRAP
5 Burpees
10 Push Press
15 Wall Balls

Post rounds completed to comments.

Endurance - Workout of the Week
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.

Barbell
3 Power Cleans - Heaviest Possible in 15 Mins
6 x 3 Reps - Split Jerk
6 x 3 Reps - Front Squat
 

Snatch Grip Press from Behind the Neck
5 - 5 - 5 - 5 - 5

then:

Triangle Couplet - CF Games 2015

15-10-6 Reps For Time Of:
Thrusters (52.5kg/75kg)
Bar muscle-ups

Scaling:
Chest to Bar Pull Ups x 2

12 Min Cap

Post weights and times to workouts.

Endurance - Workout of the Week
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

Overhead Squats
3 - 3 - 3 - 3 - 3

then:

“Nancy”

5 Rounds for time:
Run 400m
15 Overhead Squats (30kg/42.5kg)

Post weights and times to comments.

Compare to last time here.

Endurance - Workout of the Week
8 Rounds for Time:
Run 400m
10 Thrusters (30/42.5kg)
10 Ring Push Ups

Barbell
1 RM Clean & Jerk
1 RM Back Squat
 

For time:
Run 800m
60 Sit Ups
40 Pull Ups
20 Burpee Box Jumps (20"/24")
40 Pull Ups
60 Sit Ups
Run 800m

When workout is complete - spend remaining time in session on Mobility.

Post times to comments.

Endurance - Workout of the Week
8 Rounds for Time:
Run 400m
10 Thrusters (30/42.5kg)
10 Ring Push Ups

GYMNASTICS SESSION 2 - TONIGHT Thursday 20th - 6pm-7pm
Blue Lake Gymnastics Centre - Malseed Park
Carpool at the Box - meet at 5.30pm to leave by 5.45pm OR just meet us there
$10 per person - payable to Adam BEFORE the session
Those not attending the session - Open Gym will be on from 4.30pm UNTIL 7pm - no official class tomorrow evening.

Bench Press
12 - 10 - 8 - 6 - 4 - 2
Inbetween sets complete 10 Box Jumps - Fast but SAFE!!

then:

400m Run x 3 - Rest 2 Mins between efforts
Rest 5 Mins
200m Run x 3 - Rest 2 Mins between efforts

Post weights and times to comments.

Endurance - Workout of the Week
8 Rounds for Time:
Run 400m
10 Thrusters (30/42.5kg)
10 Ring Push Ups

GYMNASTICS SESSION 2: THURSDAY NIGHT 20th August - 6pm-7pm at Blue Lake Gymnastics Centre - $10 per person - RSVP & Pay to Eve. Will be meeting at the Box at 5.30pm and then heading over if you wish to Carpool. Get on it and be awesome and all Gymnasticky!!
Note: There will be Open Gym 4.30pm - 7.00pm but no official class.
 

Alternate between:
1) 4 x 3 Handstand Push Ups
2) 4 x 3 Pause Deadlifts - 3 Sec pause at knee

then:

3 Rounds for Time:
20 Double Unders
10 Deadlifts (70kg/100kg)
5 Handstand Push Ups

Post weights and times to comments.

Endurance - Workout of the Week
8 Rounds for Time:
Run 400m
10 Thrusters (30/42.5kg)
10 Ring Push Ups

Build to a heavy 4 rep Front Squat - taking bar from the ground - 10mins

then:

Every 2 minutes for as long as possible complete:

From 0:00-2:00
6 Burpee Pull Ups
2 Front Squats (50kg/75kg)

From 2:00-4:00
6 Burpee Pull Ups
4 Front Squats (50kg/75kg)

From 4:00-6:00
6 Burpee Pull Ups
6 Front Squats (50kg/75kg)

Continue adding 2 reps to the Front Squat each interval for as long as you are able.

Post weights and reps completed to comments.

Endurance:
8 Rounds for Time:
Run 400m
10 Thrusters (30/42.5kg)
10 Ring Push Ups

Barbell
1RM Snatch
1RM Front Squat

Push Press
3-3-3-3-3-3

Then:

Complete 4 rounds for max effort reps:
1min Hang Power Clean + Push Jerk (40kg/60kg)
1min Burpees
1min Toes to Bar
Score is the addition of each movement.

Post weights and reps to comments.

Endurance:
8 Rounds for Time:
Run 400m
10 Thrusters (30/42.5kg)
10 Ring Push Ups