Power Cleans
5 - 5 - 3 - 3 - 2 - 2

Then…

7 Min AMRAP:
3 Power Cleans (60/43 kg)
6 Burpee Box Jump-Overs (24″/20″)
Rest EXACTLY five minutes

And then…

7 Min AMRAP:
10 Push Presses (60/43 kg)
20 Kettlebell Swings (24/16 kg)

Post weights, rounds and reps to comments

Every 2 mins, for 16 mins (8 sets) of:
Push Jerk + Split Jerk
Build over the course of the 8 reps to today’s heavy.

Then…

Three sets for max reps of:
1 Min of Dumbbell Box Step-Overs (15kg/25kg DBs; 24″/20″)
1 Min of Strict Handstand Push-Ups
1 Min of Push-Ups
1 Min of Strict Pull-Ups
Rest 1 Min

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Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 1 Min
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 2 Mins

Then…

10 Min AMRAP:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (15kg/25kg)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Post weights rounds and reps to comments

Three rounds for time of:
800m Run
20 Dumbbell Squat Clean Thrusters (15kg/25kg)
20 Toes to Bar

Post times to comments

Every 2 mins, for 12 mins (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

Then…

20 Min AMRAP - In Partners - Complete full rounds:
3 Dumbbell Man-Makers (25/15 kg)
6 Strict Pull-Ups
9 Burpees

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Five sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 30 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Use the weight you used last time and focus specifically on the tempo - slow down and explode out from the bottom.

Then…

Two sets for times of:
50 Calories of Rowing
50 Wall Balls (6kg/10kg)
Rest 5 mins
Note times for both sets.

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Squat Clean
3 - 3 - 3 - 3 - 3
Inbetween sets practicing kipping pull ups.

Then…

For time:
30/40 Calories of Assault Bike
30 Burpees
20 Pull Ups

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Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 1 Min
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 1 Min
Side Plank x 45 seconds each side
Rest 1 Min

Then…

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

Post weights and times to comments

Every 7 mins, for 35 mins (5 sets) for times of:
250m Row
50 Double-Unders
50 Air Squats
25 Push-Ups

Please note times for each of your 5 sets, paying particular attention to your ability to maintain a pace, in which round pace dropped off, and on which movements you lost the most time over the course of the sets.

Post times to comments.

CrossFit Kids Term 2 Starts Tonight @ 4.15pm

Every two mins, for 8 mins (4 sets) of:
Strict Press x 3-4 reps

Go as heavy as possible!

Then:

Every two mins, for 8 mins (4 sets) of:
Push Press x 3-4 reps

Then:

In teams of two, alternating movements throughout, AMRAP 20 Mins of:

50 Double-Unders
40 Kettlebell Swings (16kg/24kg)
30 Wall Balls (6kg/10kg)
20 Overhead Squats (30kg/42.5kg)
10 Strict Pull-Ups

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 overhead squats, Partner A does 10 strict pull-ups, then Partner B does 50 double-unders…and so on.

Post weights and rounds completed to comments.

Junior Teens for Term 2 starts @ 4:15pm

Five sets of:
Back Squat x 5 reps @ 75-80%
Rest 2 mins

Then:

Five rounds for time of:
10 Kettlebell Deadlifts
10 Kettlebell Goblet Squats
10 Alternating Reverse Lunges with Goblet Hold
Use the heaviest kettlebell you can handle.

Post weights and times to comments.

CrossFit Senior Teens Starts Tonight for Term 2 @ 4.15pm!!

Every 90 seconds, for 15 mins (10 sets):
2 Snatch Lift-Offs + High Hang Snatch

(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set.

then:

7 Min AMRAP:
7 Power Snatches (42.5kg/60kg)
14 Toes to Bar

Post weights and times to comments.

The Whole Life Challenge for the month of May begins this week!

If you want to be involved - check out the crew Facebook page or ask one of the coaches next time you are at the Box.

Back Squat
3-3-3-3-3-3

Then:

4 Rounds for Max reps of:
1 Min Max 10m Shuttle Runs
1 Min Max Wall Balls
1 Min Max KB Swings
1 Min Rest

Post weights and reps completed to comments.

Alternate between the following for a total of five sets:

1) 10 x Seated Dumbbell Press

2) Practicing Handstands Progressions and/or Handstand Push Up Progressions

Today's focus is on building strength & perfecting technique with full range of movement.

Then:

EMOM 10 Mins
5 Handstand Push Ups
10 Ball Slams (30lb/40lb)

Finisher: 1km Row for time.

Post weights and times to comments.

Box is Open for one session ONLY today at 9am

We encourage everyone to attend their local Dawn Service - The Mt Gambier Dawn Service will be held at the Vansittart War Memorial on Commercial St West at 6.10am.

ANZAC Day is a day that we pause to reflect and pay tribute to those who have served and continue to serve our Country.

Lest We Forget.

"WOOD"

5 Rounds For Time:
400m Run
10 Burpee Box Jumps (20"/24")
10 Sumo Deadlift High Pulls (30kg/42.5kg)
10 Thrusters (30kg/42.5kg)
1 Min Rest

No rest last round

Include rest in final time.

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

Every 2 minutes, for 16 minutes (8 sets) of:

Split Jerk x 1 rep

Build over the course of the 8 reps to today’s heavy.

Then:

AMRAP 8 Mins:
30 Double-Unders
10 Burpees Over the Barbell (lateral)
3 Ground to Overhead (42.5kg/60kg)

Post weights and rounds completed to comments.

Every 2 mins, for 16 mins (8 sets) of:
Front Squat
*Set 1 – 4 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 2 reps @ 88%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90+%

If you don’t know your 1-RM, simply use today to build to something heavy, using the percentages as perceived effort guidelines.

then:

Every 5 mins, for 15 mins (3 sets for max calories):

90 seconds of Assault Bike

Note number of calories achieved in each set, then add the three for your total score – e.g. – 62, 54, 56 = 172 calories. Go all out on these and trust/test your ability to recover between sets.

Post weights and calories to comments.