KING AND QUEEN OF THE CRATER - IN-HOUSE COMP THIS SATURDAY/SUNDAY - 28th/29th May
No Saturday morning classes this week due to the comp. Make sure you register by no later Thursday 26/05/2016!
Get a cheer squat together and roll the dice! It will be an awesome, fun filled weekend!

**Fundamentals Workshop - Tonight (Friday) @ 5.30pm - Cost $100 - Includes 2 hr Workshop + Welcome Pack + 2 Weeks Unlimited Membership - Bookings essential - 0427345917**

Overhead Squat
3 - 3 - 3 - 3 - 3

then:

15 Min AMRAP
20 Ball Slams
20 Kettlebell Swings
Run 400m

Post weights and times to comments.

KING AND QUEEN OF THE CRATER - IN-HOUSE COMP THIS SATURDAY/SUNDAY - 28th/29th May
No Saturday morning classes this week due to the comp. Make sure you register by no later Thursday 26/05/2016!
Get a cheer squat together and roll the dice! It will be an awesome, fun filled weekend!

**CrossFit Senior Teens @ 4.15pm**

Three sets of:
Bulgarian Split Squats x 8 reps each leg
Rest 45 seconds between legs, 45 before moving on
Pronated-Grip Strict Pull-Ups x 5 reps
Rest 45 seconds

then:

For time:
75 Double Unders
50 Wall Balls (6kg/10kg)
25 Burpees
50 Wall Balls
75 Double Unders

17 Min Cap.

Post weights and times to comments.

KING AND QUEEN OF THE CRATER - IN-HOUSE COMP THIS SATURDAY/SUNDAY - 28th/29th May
No Saturday morning classes this week due to the comp. Make sure you register by no later Thursday 26/05/2016!
Get a cheer squat together and roll the dice! It will be an awesome, fun filled weekend!

Every 90 secs, for 12 mins (8 sets):
4-Stop Halting Clean Deadlift + Hang Clean
(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the eight sets.

then:

AMRAP 10 mins of:
1 Power Clean (50kg/75kg)
1 Front Squat (50kg/75kg)
1 Shoulder to Overhead (50kg/75kg)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.

Post weights and reps completed to comments.

KING AND QUEEN OF THE CRATER - IN-HOUSE COMP THIS SATURDAY/SUNDAY - 28th/29th May
No Saturday morning classes this week due to the comp. Make sure you register by no later Thursday 26/05/2016!
Get a cheer squat together and roll the dice! It will be an awesome, fun filled weekend!

**CrossFit Junior Teens @ 4.15pm**

Four sets of:
Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each
Rest 2 minutes

then:

Three sets of:
1 Min of Max Reps Strict Supinated-Grip Pull-Ups
Rest 1 Min
1 Min of Hollow Hold or Rocks
Rest 1 Min
1 Min of Max Distance Handstand Walk or Wall Climbs
Rest 1 Min

Post weights and reps completed to comments.

Happy birthday to this absolute legend - have a good one Dan! Do some burpees for him!

**CrossFit Junior Kids @ 3.45pm**
**CrossFit Senior Kids @ 4.30pm**

Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 mins between sets.

then:

Four sets of 3-minute sprints of either:

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

– OR –

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 mins, then rest 90 secs between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

Post weights and rounds completed to comments.

Split Jerk
3 - 3 - 3 - 3 - 3

then:

AMRAP 11 Mins:
5 Shoulder to Overhead
10 Alternating Lunges +/- weight
Run 200m

Post weights and rounds completed to comments.

Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 mins between sets.

then:

Five sets for max reps of:
30 secs of Ring Dips
Rest 30 secs
30 secs of Box Jumps (20″/24″)
Rest 30 secs
30 secs of Alternating Dumbbell Snatch
Rest 90 secs

Post weights and reps to comments.

Myf - Meg F

**CrossFit Senior Teens @ 4.15pm**

Five sets of:
Push Press x 3 reps
Rest 2-3 minutes

then:

In teams of 3, AMRAP 15 mins of:
20 Calories of Assault Bike or Rowing
10 Dumbbell Push Press

As soon as the Assault Bike/Rower is available, the next teammate jumps on and starts his/her 20 cals.

Post weights and rounds to comments.

Darcy - Anthea P

****Dial in for the Doggies - Walk & Good Food High Tea - Sunday 22nd at 10am - RSVP here****

Every 5 mins, for 30 mins (6 sets):
Run 400m
20 Russian Kettlebell Swings (heavy)
40 Double-Unders

then:

Accessory work:
Two sets of:
Hawaiian Squat x 90 secs each side
Prone Plank x 60 secs

Post times to comments.

Caesar - Naomi M

**CrossFit Junior Teens @ 4.15pm**

****Dial in for the Doggies - Walk & Good Food High Tea - Sunday 22nd at 10am - RSVP here****

Every 3 mins, for 12 mins:
Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps

then:

Five rounds for time of:
15 Wall Balls
10 Toes to Bar
5 Burpees

15 Min Cap.

Mobility:
Accumulate 2 mins in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)

Post weights and times to comments.

King - Matt G

**CrossFit Junior Kids @ 3.45pm**
**CrossFit Senior Kids @ 4.30pm**

Five sets of:
2-Position Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh)
Rest 2 mins

then:

Every 90 secs, for 15 mins (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

Optional Accessory Work:
Two sets of:
Supine Ring Rows x 10 reps
Rest 1 Min
Hollow Hold or Rock x 1 Min
Rest 1 Min

Post weights to comments.

Whilst Mt G was shaking off it's Gold Cup hangover - our Coaches got up super early for a WOD with the legends at CrossFit Warrnambool!! Thanks for having us guys - it was awesome!!

*** BOX CLOSED ***

No Saturday classes tomorrow as the box will be closed.
Normal classes as usual next week.
Spread the word!
Apologies for any inconvenience.

***Box is CLOSED Saturday for a Coach Development Day***

****Dial in for the Doggies - Walk & Good Food High Tea - DATE CHANGE!! Now Sunday 22nd at 10am - RSVP here****

Every 2 Mins, for 20 Mins (10 sets):
Hang Snatch + Snatch

then:

Five rounds for time of:
5 Shoulder to Overhead (47.5kg/70kg)
10 Burpees Over the Barbell

Post weights and times to comments.

Kellie - Delilah

***Box is CLOSED Saturday for a Coach Development Day***

**CrossFit Senior Teens @ 4.15pm**

Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 mins between sets.

then:

EMOM for 16 Mins:
Odd Minutes: 6 Front Squats (42.5kg/60kg) + 6 Pull-Ups
Even Minutes: 30 secs of Rowing for Calories (start the row at 15 seconds into the minute…finishing at 45 seconds)

Post weights and Reps to comments.

Carmie & Seb - Steve

***Box is CLOSED Saturday for a Coach Development Day***

**Dial in for the Doggies - Walk & High Tea - Sunday @ 10am - RSVP & more info here**

Spend 15-20 Mins working on Ring Muscle Up Progressions & Techniques

then:

Every 4 Mins, for 24 Mins (6 sets), for times:
Run 400m
10 Burpee Box Jump-Overs (24″/20″)

Post times to comments.

The Whiteheads - Cyril

***Box is CLOSED Saturday for a Coach Development Day***

**CrossFit Junior Teens @ 4.15pm**

EMOM for 12 Mins:
Power Clean x 1 rep

*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%

then:

Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders

Optional Accessory Work:
Three sets of:
Single-Arm Dumbbell Row x 8 reps
Rest 1 Min
Face-Up Chinese Planks x 45-60 seconds
Rest 1 Min

Post weights and times to comments.

Ethan - Link & Koal

***Box is CLOSED Saturday for a Coach Development Day***

**CrossFit Junior Kids @ 3.45pm**
**CrossFit Senior Kids @ 4.30pm**

Every 4 Mins, for 16 Mins (4 sets):
Weighted Pull-Ups/Strict Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (10kg/20kg)

then:

For time:
10 Renegade Rows
20 Calorie Row
30 Kettlebell Swings (24kg/32kg)
400m Run

Finisher:
50 Ball Slams for time

Post times to comments.

Robbie - Dougy