**No Classes at the Box today**
**The only session today is the AUSTRALIA DAY WOD at Brown's Beach Port MacDonnell
Meet @ the Box at 8.15am to Carpool - leaving at 8.30am Sharp!!
WOD @ 9.15am approx.
Coffee/Brunch @ Periwinkles @ 10.45am**

AMRAP 20 Mins:
10 Kettlebell Clean & Jerks
15 Split Jumps/Alternating Lunges
20 Ground to Shoulder Slam Balls
25 Burpees
Sand Run

Post rounds completed to comments.

**CrossFit Senior Teens @ 4.15pm**
**BOX CLOSED AUSTRALIA DAY - Beach WOD @ Brown's Bay**
Meet at the Box @ 8.15am - leave by 8.30am.
Carpool down to Brown's Beach for an epic Beach WOD +/- swim after! Start WOD by 9.15am.
Coffee/Brunch @ Periwinkles afterwards @ 10.45am
Please RSVP here - I have a table booked and need to confirm numbers!
All welcome :).

Every 2 mins, for 20 mins (10 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)

Build over the course of the 10 sets, the last three sets should be extremely challenging.

then:

Two sets for times of:
20/30 Cals of Assault Bike
60 Kettlebell Swings (16kg/24kg)
60 Goblet Squats (16kg/24kg)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

Post weights and times to comments.

**CrossFit Junior Teens @ 4.15pm**
**Don't Forget BOX IS CLOSED - AUSTRALIA DAY but Beach WOD happening - so check info here to RSVP**

EMOM 8 mins:
Strict Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two mins before starting…

Every 2 mins, for 6 mins (3 sets) of:
Strict Press x 1 rep
(take this as your opportunity to build to a new 1-RM)

then:

AMRAP 4 Mins:
10 Push Press (35kg/52.5kg)
10 Chest-to-Bar Pull-Ups

Rest 4 mins, and when the running clock reaches 8:00…

AMRAP 4 mins:
10 Ring Dips
10 Burpees

Post weights and reps completed to comments.

Anyone else feeling a little like this today??

Every 2 mins, for 10 mins (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 80-85%

Immediately followed by…

2 sets of:
Back Squat x 10 reps @ 70-75%
Rest 2 mins between sets.

then:

Four Rounds for Time of:
Row 500m
20m Walking Lunges with KB Farmer’s Carry (16kg/24kg KBs)
50 Double-Unders
20m Walking Lunges with KB Farmer’s Carry (16kg/24kg KBs)

Post weights and times to comments.

Happy Birthday to our resident Italian Stallion - Sebi!! Hope you have a great day mate!! 

Sebi has made up his own WOD too so if you get a chance - hit it up this week during Open Gym! It looks nasty!!

Sebi's B'day WOD
Buy in - 32 burpees
Followed by:
50 Double Unders
40 Thrusters (bar weight)
30 Pull Ups
20 Box Jump Overs
10 Ring Dips
20 Kettlebell Swings
30 Wall Balls
40 Sit Ups
50 Double Unders
Buy out -  run 400m

Push Jerk
5 - 5 - 5 - 5 - 5

then:

3 Rounds for Max Reps/Distance/Cals
1 Min Max Row
1 Min Max Wall Balls
1 Min Max Kettlebell Swings
1 Min Max Cals of Assault Bike
1 Min Rest

Can be done in any order.

Post weights and reps completed to comments.

**CrossFit Kids @ 4.15pm**

Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest 3 mins between sets.

then:

Three rounds for time of:
Run 400m
20 Kettlebell Swings (24kg/32kg)
Run 400m
10 Burpees

Post weights and times to comments.

**CrossFit Junior Teens @ 4.15pm**

Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 mins

In-between sets either mobilise or practise Double Unders

then:

Against a 4-min running clock, AMRAP of:
10 Pull-Ups
15 Box Jumps (20″/24″)
20 Push-Ups

Rest 1 Min between sets, and complete a total of 3 sets – a total of 12 mins of work.

Post weights and reps completed to comments.

**CrossFit Senior Teens @ 4.15pm**

Every 2 mins, for 24 mins (4 sets each) of:
Station 1 – Strict Chest-to-Bar Pull-Ups x 3 reps
Station 2 – 10-20m Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 1 Min
(accumulate the time if you’re unable to maintain this position unbroken)

then:

10 Min AMRAP:
10 Push Press (30kg/42.5kg)
10 Alternating Overhead Reverse Lunges (30kg/42.5kg)
10 Burpees Over the Barbell

Post rounds completed to comments.

**CrossFit Junior Teens @ 4.15pm**

Take 20-25 mins to build to today’s 2-RM Bench Press

then:

AMRAP 12 Mins:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

Post weights and rounds completed to comments.

**CrossFit Kids & Teens Restarting this week!!**
CrossFit Senior Teens @ 4.15pm - see here for all the details.

Take 20 mins to establish today’s 2-RM Pause Back Squat
(descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)

then:

“Jackie”
For time:
Row 1000m
50 Thrusters (15kg/20kg)
30 Pull-Ups

Post weights and times to comments.

Build to a heavy 2 rep Thruster

then:

AMRAP 10 Mins:
7 Thrusters (35kg/52.5kg)
14 Kettlebell Swings (16kg/24kg)
7 Pull-Ups

Post weights and rounds completed to comments.

Take 15-20 minutes to build to today’s 1-RM Power Clean

then:

For time:
10 Power Cleans (47.5kg/70kg)
100 Double-Unders
8 Power Cleans
80 Double-Unders
6 Power Cleans
60 Double-Unders
4 Power Cleans
40 Double-Unders
2 Power Cleans
20 Double-Unders

12 Min Cap.

Post weights and times to comments.

Five sets of:
Single-Arm DB Bench Press x 8-10 reps
Rest 1 Min
Ring Rows x 12-15 reps
Rest 1 Min

then:

Eight sets of:
30 seconds of DB Renegade Rows
(push-up, row left, push-up, row right)
Rest 30 seconds
30 seconds of Pull-Ups
Rest 30 seconds

Post weights and reps completed to comments.

JIM'S B'DAY WOD

Teams of two must complete the following for time:
50 Burpee Buy In (this must be completed before anything else - Both athletes need to do 50 burpees each - they can both work at the same time)
200 Kettlebell Swings
200 Box Jumps
2000m Row

After the burpees - tasks can be partitioned and completed in any order the team chooses, with only one partner may be working at a time.

Post times to comments.

Who's going to hold the colour coordination flag this year during the Open??

Five sets of:
Weighted Step Ups x 10 reps (Alternating Legs)
Rest 1 Min
Strict Handstand Push-Ups x Max Reps
Rest 1 Min

then:

3 Rounds for Max Reps:
1 Min Max Farmer's Carry (50m track)
1 Min Max Double Unders
1 Min Max Wall Balls (6kg/10kg)
1 Min Max Toes to Bar
1 Min Rest

Post weights and reps completed to comments.

Build to a heavy single Hang Snatch

then:

AMRAP 12 Mins
5 Hang Power Snatch (40kg/60kg)
10 Ball Slams (30lb/50lb)
Run 200m

Post weights and rounds completed to comments.

Four sets of:
Walking Lunges with DBs x 20 steps
Rest 1 Min
Side Plank Hold x 30-45 seconds each side
Rest 1 Min

then:

Three rounds for time of:
Run 400m
15 Chest-to-Bar Pull-Ups

Post weights and times to comments.