**CrossFit Senior Teens @ 4.15pm**

Every 2 mins, for 20 mins (10 sets):
2 Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

then:

Four sets of:
Weighted Chin-Ups (Reverse Grip) x 2-4 reps
Rest 1 Min
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 1 Min

Post weights to comments.

Every 3 mins, for 18 mins (6 sets):
Deadlift x 3 reps
*Set 1 – 3 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 80-85%

then:

Five rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Balls (6kg/10kg)

15 Min Cap.

Post weights and times to comments.

**CrossFit Junior Teens @ 4.15pm**

Every 3 mins, for 9 mins (3 sets):
Back Squat x 8 reps @ 70-75% of 1-RM

then:

AMRAP 12 Mins:
12 Alternating Reverse Lunges with Kettlebells (16kg/24kg KBs)
9 Toes to Bar
6 Handstand Push-Ups

Post weights and rounds completed to comments.

Term 3 - CrossFit Kids & Teens Start This Week!!
**CrossFit Junior Kids @ 3.45pm**
**CrossFit Senior Kids @ 4.30pm**

Every 90 secs, for 15 mins (10 sets):
Hang Clean + Clean

Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85

then:

“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings (16kg/24 kg)
12 Pull-Ups

Post weights and times to comments.

Sumo-Deadlift High Pulls
3 - 3 - 3 - 3 - 3

then:

3 Rounds for max reps of:
1 Min Sumo-Deadlift High-Pull
1 Min Sit Ups
1 Min Box Jumps
1 Min Squats
1 Min Rest

Post weights and reps completed to comments.

Pull Up Clinic
Spend some time working on pull up skills - focus on efficient kipping (regular & butterfly)

then:

3 Min AMRAP:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings

Rest 3 mins between sets, and complete a total of 5 sets.

Post rounds completed to comments.

Every 3 mins, for 15-18 mins (5-6 sets):
Bench Press

Perform the following reps and percentages:
* Set 1 – 3 reps @ 65% of 1-RM
* Set 2 – 2 reps @ 75%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 101-103%
* Set 6 (optional) – Exceed Set 5 weight

then:

7 Min AMRAP:
7 Toes to Bar
14 Wall Balls

Post weights and rounds completed to comments.

**CrossFit Kids & Teens School Holiday Program (Mon/Wed/Fri both weeks)**
- Kids @ 2.00pm ($8)
- Junior Teens @ 3.00pm ($10)
- Senior Teens @ 4.00pm ($10)

Call/Text Eve to book in - 0427345917

Five sets of:
Back Squat x 10 reps (3 Sec Descent)
Rest 30 secs
Single-Arm Dumbbell Rows x 10 reps each arm
Rest 30 secs
Heavy Kettlebell Swings x 10 reps
Rest 30 secs
Dumbbell Shoulder Press x 10 reps
Rest 2 mins

Post weights to comments.

Take 15 mins to build to a heavy Snatch Balance.

then:

Four rounds for time of:
Run 400m
15 Push Presses (35kg/52.5kg)

Post weights and times to comments.

**CrossFit Kids & Teens School Holiday Program (Mon/Wed/Fri both weeks)**
- Kids @ 2.00pm ($8)
- Junior Teens @ 3.00pm ($10)
- Senior Teens @ 4.00pm ($10)

Call/Text Eve to book in - 0427345917

Every 2 mins, for 16 mins (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)

then:

Complete 50 Hang Power Cleans @ 75% of 1RM Power Clean
Every time you put the bar down complete 5 push ups.
Scale weight as required.

8 Min Cap.

Post weights and times to comments.

**Come & Try CrossFit @ 9am Class**

Overhead Squat
5 - 5 - 5 - 5 - 5

then:

30-20-10 Reps for time of:
Wall Balls
KB Swings

Post weights and times to comments.

**Jim's Postie Bike Fundraiser**
Each year Coach Jim takes part in an epic Postie Bike Ride that raises funds for Apex which then goes to the Cancer Council. In years past we have done a Fundraiser WOD to support Jim and it is on again Friday night!

Come along to 5.30pm - $10 entry/donation to take part which includes an epic session & WOD + post WOD refreshments. There will also be some "challenges" that will test a variety of life skills. Entry to these challenges will be an extra gold coin donation but you will have the opportunity to win prizes.

All money raised goes towards Jim's postie bike ride & therefore the Cancer Council. Get behind a great cause and have a whole heap of fun doing it!!

RSVP here.

Every 3 mins, for 24 mins (8 sets):
Deadlift
*Set 1 – 4 reps @ 50-60%
*Set 2 – 4 reps @ 60-65%
*Set 3 – 3 reps @ 65-70%
*Set 4 – 3 reps @ 70-75%
*Set 5 – 2 reps @ 75-80%
*Set 6 – 2 reps @ 80-85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – Test 5-RM

NOTE: It is NOT 1 RM Day... It's 5 RM - so if you are not happy unless you are attempting a PB - attempt a 5 RM PB.

Post weights to comments.

**Jim's Postie Bike Fundraiser**
Each year Coach Jim takes part in an epic Postie Bike Ride that raises funds for Apex which then goes to the Cancer Council. In years past we have done a Fundraiser WOD to support Jim and it is on again this Friday!

Come along to 5.30pm - $10 entry/donation to take part which includes an epic session & WOD + post WOD refreshments. There will also be some "challenges" that will test a variety of life skills. Entry to these challenges will be an extra gold coin donation but you will have the opportunity to win prizes.

All money raised goes towards Jim's postie bike ride & therefore the Cancer Council. Get behind a great cause and have a whole heap of fun doing it!!

RSVP here.

For time:
Run 1200m
40 Alternating Dumbbell Snatches (15kg/25kg)
40 Toes to Bar
Run 800m
20 Alternating Dumbbell Snatches
20 Toes to Bar
Run 400m
10 Alternating Dumbbell Snatches
10 Toes to Bar

Post times to comments.

**CrossFit Kids & Teens School Holiday Program (Mon/Wed/Fri both weeks)**
- Kids @ 2.00pm ($8)
- Junior Teens @ 3.00pm ($10)
- Senior Teens @ 4.00pm ($10)

Call/Text Eve to book in - 0427345917

6 sets of:
Front Squat x 3 reps
Rest 2-3 Mins between sets

Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.

then:

Every 4 mins, for 12 mins (3 sets), for times:
10 Strict Pull-Ups
25 Kettlebell Swings (24kg/32kg)
50 Air Squats

Post weights and times to comments.

Every 2 mins, for 16 mins (8 sets):
Split Jerk
*Set 1 – 3 reps @ 50-60%
*Set 2 – 3 reps @ 60-70%
*Set 3 – 2 reps @ 70-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 1 rep @ 80-85%
*Sets 6-8 – 1 rep @ 85-90%
(focus on perfect footwork and mechanics)

Then:

Three rounds for time of:
Run 400m
15 Push Presses (42.5kg/60kg)
15 Burpees Over the Barbell

Post weights and times to comments.

Complete 5 sets:
20 Walking Lunges (24kg/32 kg KBs in each hand)
Rest 1-2 Mins between sets.

then:

Every 3 mins, for 15 mins (5 sets):
Bench Press x 4-6 reps

Then,

For Time:
40/30 Cals of Assault Bike or Rowing
30 Thrusters (35kg/52.5kg)
20 Box Jump-Overs (20″/24″)
(12min time cap)

***IMPORTANT NOTICE (loud noises)***
Today (Saturday) will be Open Gym from 8am-10am ONLY due to Adam and Eve being away in Sydney for Eve's CF Level 2.
There will be no Barbell class, however the Barbell workout will still be posted for you to do during Open Gym if you want.
Apologies for any inconvenience.

Open Gym
8am - 10am
(No Blue Lake Barbell class time slot)

Come prepared with a weakness you want to work on, a WOD you want to catch up, or with a WOD of your own! Have fun guys!!!

Complete 12 sets of:
Push Press x 1 rep
Rest 1-2 Mins between lifts.

Build over the course of the 12 sets.

then:

For time:
Row 1000m
50 Shoulder to Overhead (35kg/52.5kg)

Post weights and times to comments.