Open Gym

Strength Session/ Catch up on a WOD/ Do a benchmark workout that you want to do/ Work on some skills

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Spend 25 Minutes building up to a 1 RM Snatch

then:

In 7 minutes:
Row 1km
then max Snatch

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For time: Run 2 laps of the Blue Lake

(Scaling - One lap of the Blue Lake)

Meet @ the Box first and we will car pool it up to the lake!!

Remember - its the WODs we don't want to do that we actually should be doing!! Don't be a cherry picker - the only way you will get better/improve your running is to do it!! It doesn't matter how long it takes you... you are still way quicker than those people sitting on the couch at home. Be there and be awesome!!

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Team WOD

In teams of 3 athletes complete the following three challenges:

Challenge 1: For Time - Complete 60 Burpees
- Whilst one athlete is doing burpees
- One athlete must hold in the bottom of a squat
- One athlete must be resting
(Team decides how to split work to be done)
then as a team run 1 lap of the block (1.2km) carrying a sandbag (20-25kg)

Challenge 2: For Time - Complete 60 Power Snatch
- Whilst one athlete is doing Power Snatch
- One athlete must hold in the plank
- One athlete must be resting
(Team decides how to split work to be done)
then as a team complete 12 Wall Climbs (athletes can work at the same time for Wall Climbs)

Challenge 3: AMRAP Double Unders
- Whilst completing 6 rounds of 20m Overhead Walking Lunge accumulate as many double unders as possible
- One athlete must be resting
Score is total Double Unders completed by team

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"Cindy"

As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Compare to last time here.

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For time:
50 Goblet Squats (16kg/24kg)
100 Push Press (30kg/42.5kg)
50 Goblet Squats (16kg/24kg)
On the minute every two minutes perform 3 burpees - everytime the kettlebell/bar goes to ground you must perform 10 Sit ups.

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 Mr Watt getting into the Christmas spirit at the Mt Gambier Christmas Pageant!!

7 Rounds for Time:

10 Sumo Deadlift High Pull   (35kg/50kg)
10 Ring Dips

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"Lumberjack 20"

(45 min c/o)

For Time:

20 Deadlifts (82.5/125 kg)

Run 400m

20 Kettlebell Swings (24/32 kg)

Run 400m

20 Overhead Squats (35/52.5 kg)

Run 400m

20 Burpees

Run 400m

20 Chest to Bar Pull Ups

Run 400m

20 Box Jumps (20"/24")

Run 400m

20 Kettlebell Squat Cleans (12/20 kg)

Run 400m

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Overhead Squat

3 - 3 - 3 - 3 - 3

Finisher:
50 Burpee Box Jumps for time

30 Minute Strength & Technique Session - Pull ups & Ring Dips

then:

Vee's Farewell WOD
17 Minute AMRAP
8 Push Press   (30kg/40kg)
9 Pull Ups
10 Kettlebell Swings   (16kg/24kg)
11 Box Jumps   (20"/24")

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All the best to Vee as she makes the move to Bordertown - we will miss you mate!! CrossFit Bordertown in the making??

For time:

5 Rope Climbs 12′
20 Wall Ball (6kg/10kg)
5 Power Snatches (30kg/40kg)
4 Rope Climbs 12′
20 Wall Ball (6kg/10kg)
4 Power Snatches (30kg/40kg)
3 Rope Climbs 12′
20 Wall Ball (6kg/10kg)
3 Power Snatches (30kg/40kg)
2 Rope Climbs 12′
20 Wall Ball (6kg/10kg)
2 Power Snatches (30kg/40kg)
1 Rope Climbs 12′
20 Wall Ball (6kg/10kg)
1 Power Snatches (30kg/40kg)

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‘Tabata Mash-up’
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Alternating One Arm Dumbbell Snatch (15kg/20kg), Push Ups, Sit Ups, Thrusters (no heavier than 20kg bar) and Pull Ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Scoring Example:
A total score of 50 is determined by adding up the lowest number of reps in any set of each exercise.
10 Alternating One Arm Dumbbell Snatch,
10 Push Ups,
8 Sit Ups,
12 Thrusters,
10 Pull Ups.
This score is 50.

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11/11/12 - REMEMBRANCE DAY - LEST WE FORGET

Rest, eat lots and get plenty of sleep guys, big week planned ahead. Have a great day!

3 Rounds for time:

10 Dumbbell Thrusters   (15kg/20kg)
10 Push Ups
10 Toes to Bar
Run 400m
-Rest 2 minutes-

(Rest included in total time to complete workout)

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Take 20 Mins to build up to a heavy 1 RM Clean & Jerk

then:

AMRAP 8 Mins
Clean & Jerk @ 60% of Max

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 How Drum rolls.

Muscle up Progressions

then:

5 Rounds for time:
10 Deadlifts   (50kg/70kg)
12 Sit ups
3 Muscle ups   (Scaling: 3 Ring Dips/3 Pull Ups=1 Muscle Up)

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Press
3 - 3 - 3 - 3

then:

21 - 15 - 9 Reps for time of:
Double Unders
Push Press   (30kg/40kg)
Wall Balls   (6kg/10kg)

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Spend 20 mins building up to a heavy 2RM Front Squat

then:

AMRAP 12 Mins
8 Bar facing Burpees
13 Front Squats   (30kg/40kg)

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REMINDER - There is no 0900 class today. 1730 and 1830 classes however will be on as normal.

"Eva"

Five rounds for time of:
Run 800 meters
30 Kettlebell swings, 32kg (24kg)
30 Pull-ups

50 minute cut-off so scale accordingly - this includes KB weight, bands/jumping for pull-ups, and rounds.
 
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Compare to last time "here"