Hang Power Clean
3-3-3-3-3-3

then:

12 Min AMRAP
8 Hang Power Cleans
10 Pull Ups
12 Wall Balls

Post weights and rounds completed to comments.

**CrossFit Kids @ 4:15pm**

WOD:

“Christine”
Three rounds for time:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″/24″)

Rest until relatively recovered, and then…

Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 1 Min
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 1 Min
Side Plank x 45 seconds each side
Rest 1 Min

Post times to comments.

**CrossFit Junior Teens @ 4.15pm**

Every 2 mins, for 16 mins (8 sets):
Push Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%

then:

AMRAP 12 Mins:
40 Double-Unders
20 Alternating Dumbbell Snatches (15kg/25kg)
10 Strict Handstand Push-Ups

Post weights and rounds completed to comments.

**CrossFit Senior Teens @ 4.15pm**

Every 3 mins, for 15 mins (5 sets) of:
Pause Front Squat x 5 reps (3 Sec down phase & 2 Sec Pause in the bottom)

then:

Against a 4-min running clock, perform AMRAP of:
5 Strict Pull-Ups
10 Toes to Bar
20 Push-Ups
30 Jumping Air Squats

Rest 2 mins between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.

Post weights and rounds completed to comments.

**CrossFit Junior Teens @ 4.15pm**

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

EMOM, for 6 mins (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 1 Min, and then…

Every 90 seconds, for 6 mins (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 1 Min, and then…

Every 2 mins, for 6 mins (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

then:

For max reps/calories:
3 Mins of Rowing
3 Mins of Power Snatches (42.5kg/60kg)
3 Mins of Assault Bike

Post weights and times to comments.

**CrossFit Senior Teens @ 4:15pm**

WOD:

Every 8 mins, for 40 mins (5 sets), for times:
50 Double-Unders
15 Push Presses (35kg/52.5kg)
15 Back Squats (35kg/52.5kg)
400m Run

Post all 5 set times to comments.

Spend 15 Mins building up to today's heavy 5 rep Push Press

Then:

15 Min AMRAP
400m Run
25 Kettlebell Deadlifts
100m Kettlebell Farmer’s Carry
25 Kettlebell Walking Lunges
25 Kettlebell Push Press

Post weights and reps to comments.

**CrossFit Kids @ 4.15pm**

Every 2 mins, for 20 mins (10 sets):
Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

then:

Option 1
Complete 9 - 7 - 5 reps for time of:
Power Clean (65kg/92.5kg)
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (47.5kg/70kg)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

Post weights and times to comments.

**CrossFit Junior Teens @ 4.15pm**

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

then:

In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 mins of:
Station 1 – 500m Row
Station 2 – 20 Chest-to-Bar Pull-Ups
Station 3 – Rest

Post weights and reps completed to comments.

**Senior Teens @ 4:15pm**

WOD:

Every 8 mins, for 40 mins (5 sets) for times:
Row 500m
15 Burpee Box Jump-Overs (20″/24″)
Run 400m

Modify the workout appropriately such that you get at least 90 seconds to 2 mins of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-min mark, scale back accordingly. 

Every 2 mins, for 16 mins (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

Then:

AMRAP 12 mins of:
40 Double-Unders
20 Wall Balls (6kg/10kg)
10 Toes to Bar

Post weights and rounds to comments.

BOX CLOSED

Enjoy the time with family and friends.

Enjoy the time with family and friends!

“Rabbit’s Delight”
Objective:
Complete as many reps as you can, as quickly as you can.

Mission:
Teams of two must complete an AMRAP of the following movements in the time it takes their partner to run 400m. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many reps of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400m runs and completed all four of the movements.

Movements:
Thrusters (15kg/20kg)
KB Swings (16kg/24kg)
Wall Balls (6kg/10kg)
Box Jumps (20″/24″)

Scoring:
A team’s score will be determined by the number of reps they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 reps in 15:00 mins, their total score is 320. A team that completes 350 reps in 16:00 mins will also have a total score of 320 after they have been assessed their penalties.)

BOX CLOSED

Enjoy the time with family and friends.

**EASTER WEEKEND OPENING HOURS**
Good Friday 30/3 - CLOSED

Easter Saturday 31/3 - 8-9am Open Gym
- 9-10am CrossFit
- 10-11am Barbell + Easter Egg Hunt
Easter Sunday 1/4 - CLOSED
Easter Monday 2/4 - CLOSED

**CrossFit Junior Teens @ 4.15pm**

Every 2 mins, for 16 mins (8 sets):
Push Press
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 1 rep @ 90-94%
*Set 6 – 1 rep @ 95%
*Sets 7-8 – 1 rep @ 95+%

then:

AMRAP 12 Mins:
40 Double-Unders
10 Strict Handstand Push-Ups
20 Kettlebell Swings (16kg/24kg)

Post weights and rounds completed to comments.

**CrossFit Senior Teens @ 4.15pm**

Every 2 mins, for 14 mins (7 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Sets 5-7 – 2 reps @ 90-94%

then:

For time:
40 Wall Balls (6kg/10kg)
20 Burpee Box Jump-Overs (20″/24″)
30 Wall Balls
15 Burpee Box Jump-Overs
20 Wall Balls
10 Burpee Box Jump-Overs

Post weights and times to comments.

**CrossFit Junior Teens @ 4.15pm**

Every 2 Mins, for 18 Mins (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups or Transition Practice
Station 2 – 15-20m Handstand Walk
(use a partner assist OR other scaling options if you are still learning HSW)
Station 3 – L-Sit x 1 Min
(accumulate the time if you’re unable to maintain this position unbroken)

then:

Five rounds for time of:
400m Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups

Post times to comments.

**CrossFit Senior Teens @ 4.15pm**

Every 3 mins, for 24 mins (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 rep @ 85%
*Sets 5-8 – 1 rep @ 90%

then:

In teams of three, perform three sets each for time of:
Row 500m

If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.

Jim ripping it up during the Open in Fiji!! We missed you Jim :) Xx