4 Efforts for Best Time:

Row 500m
50 Squats
Rest 3 mins between efforts.

Post times to comments.

Optional Finisher:
Spend time working on killing a "goat".

For Max Reps & Rounds:

2 Mins Max Effort Ring Dips
Rest 1 Min

AMRAP 5 Mins
20 Double Unders
7 Hang Power Snatch (20kg/35kg)
Rest 1 Min

2 Mins Max Effort Ring Dips
Rest 1 Min

AMRAP 5 Mins
20 Double Unders
7 Hang Power Snatch (20kg/35kg)
Rest 1 Min

2 Mins Max Effort Ring Dips

Post Reps & Rounds completed to comments.

"The Seven" - At the beginning....

Clean
3 - 3 - 3 - 3

then:

For time:
20 Power Cleans (40kg/60kg)
20 Burpees
15 Power Cleans (40kg/60kg)
20 Burpees
10 Power Cleans (40kg/60kg)
20 Burpees

Post weights and times to comments.

“CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 15 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%
Warmup schedule for Press:
3 x 50%
2 x 75%
1 x 90%
Warmup schedule for Deadlift:
1 x 60%
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session.
Post loads for each exercise and total to comments.

"The Seven"

7 Rounds for Time:

7 Handstand Push Ups
7 Thrusters (40kg/60kg)
7 Knees to Elbows
7 Deadlifts (75kg/110kg)
7 Burpees
7 Kettlebell Swings (24kg/32kg)
7 Pull Ups

Post times to comments.

(Sandboarder Jo ye ask and ye shall receive)

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Gives everyone something to think about when we do a hero WOD!!

REMINDER: The Box is CLOSED today as Adam & Eve are in Melbourne at a course!! 

HOME WOD

AMRAP 20 Mins
20 Sit Ups
20 Squats
20 Push Ups

Post rounds completed to comments.

REMINDER: There is no CrossFit for Life Class or 5.30PM Class today as Adam & Eve are going to Melbourne for a course. 0630 & 0900 Classes will be held as normal today.

Hang Squat Clean + Jerk 
2 - 2 - 2 - 2 - 2 (2 Hang Squat Cleans & 1 Jerk after 2nd Clean)

AMRAP 8 Mins - In Partners
Whilst one partner does 10 Overhead Alternating Lunges (15kg/20kg)
the other accumulates as many Toes to Bar as possible.

Score is total Toes to Bar completed.

Post weights & reps to comments.

"Gallagher and McDonald" - 2 Mates, 2 Heroes, 2 Rounds, 1 WOD

2 Rounds for Time of:
Run 200m
16 Kettlebell Swings (16kg/24kg)
16 Pull ups
16 Front Squats (30kg/50kg)
Run 200m
14 Kettlebell Swings (16kg/24kg)
14 Pull ups
14 Front Squats (30kg/50kg)
Run 200m
12 Kettlebell Swings (16kg/24kg)
12 Pull ups
12 Front Squats (30kg/50kg)

Post times to comments.

PTE Gallagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

They shall grow not old, as we that are left grow old;
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them.

Lest we forget.

 

Snatch Work:
Beginners:
3 - 3 - 3 Overhead Squat
3 - 3 - 3 Power Snatch
Advanced:
3 - 3 - 3 Snatch Balance
3 - 3 - 3 Squat Snatch

then:

"Isabel"
30 Reps for Time of:
Snatch (40kg/60kg)

Compare to last time "here"

Don't you feel like the short weeks seem just as long sometimes??

Back Squat
5 - 5 - 5 - 5 - 5

then:

In 2 Mins complete:
10 Burpees and in the remaining time as many Power Cleans (40kg/60kg) as possible
Rest 1 Min

Complete 3 cycles.

Post weights & reps to comments.

 Huge Congratulations to Mick & Michelle on the birth of their first child "Scarlett Rose" on 17/4/2013!! We were spoilt yesterday with a visit - just gorgeous!! XOXOX

"Kelly"

5 Rounds for Time:
Run 400m
30 Box Jumps (20"/24")
30 Wall Balls (6kg/10kg)

Compare to last time "here"

Post times to comments.

Spend 15mins building up a heavy lift of your choice.

Then:

For time:

Run 800m
30 Thrusters (50kg/35kg)
Run 800m

Use the remaining time in the session to work on your kipping Pull-up or Muscle-up.

Thanks to CrossFit 42 South for the "WOD"

Post times to comments.

5 x 3-Stage Snatch (full squat)

Heaviest possible, with a 3 second hold at each position.

Then


"Nate"

AMRAP 20 mins

2 muscle-ups
4 handstand push-ups
8 kettlebell swings (32 kg/24kg)

Post weights and rounds to comments

Choose an appropriate but heavy weight and complete 3 cycles of the "Bear Complex".

One complex is seven rounds of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Then:

5 x 200m Sprints (4 x 50m Shuttle Runs)

Post weights and times to comments.

Deadlift 3RM

Then:

For Time:

100 Double Unders

- 3 Rounds of -
7 Snatch Grip Deadlifts (30kg/40kg)
7 Hang Power Snatch (30kg/40kg)
7 Overhead Squats (30kg/40kg)

100 Double Unders

Post weights and times to comments.

5 Rounds for Max Efforts

1 Min Max Burpee Box Jumps
1 Min Max Toes to Bar
1 Min Max Squats
1 Min Max Push Press (35kg/52.5kg)
Rest 1 Min

Post reps completed to comments.

Spend 15mins building up to a heavy Clean and Jerk.

Then:

"Chris Spealler vs. Jason Khalipa WOD"

For time:

1 Clean and Jerk (50kg/70kg)
1 Round of "Cindy"

2 Clean and Jerks
1 Round of "Cindy"

3 Clean and Jerks
1 Round of "Cindy"
.
.
.
.
10 Clean and Jerks
1 Round of "Cindy"

A round of "Cindy" is:
5 Pull Ups
10 Push Ups
15 Squats

Choose Clean and Jerk weight appropriately - remember more is not necessarily better. Focus on technique and mechanics first, weight second.

Compare to last time "here"

Post weights and times to comments.

Well done to Giulia (absent), Jo and Loz who came 1st, 2nd and 3rd respectively in the BLCF's women's standings for the 2013 CrossFit Open.

Well done to Jesse, Dan and Jim who came 1st, 2nd and 3rd respectively in the BLCF's men's standings for the 2013 CrossFit Open.

Thanks to all who came along to our 1st Birthday WOD and our 1st Birthday Party! Was a great day and night - thanks for helping to make it happen.