Kipping / Butterfly Pull Up Practice

Then 3 rounds for time:
25 Sit Ups
25 Pull Ups

As soon as you complete your 3 rounds in exactly 3 minutes accumulate as many Front Squats as possible (50kg/70kg).
There is no rest in between.

Post times and weights to comments.

3 Efforts for Best Time:
Row 500m

Then:

For time...
21-15-9 reps
Kettlebell Swings (16kg/24kg)
Box Jumps (20''/24'')

Post times to comments.

OPEN GYM: 4pm - 6pm - No regular Monday Classes!!

Free time at the Box!! Come in with a plan.... find a workout you having been wanting to try. Work on strength, mobility or something you really suck at!
Also a good opportunity to bring along a friend or family member to check out the Box.
Don't worry - we will have a few workouts planned for those of you that just can't chose!

A friendly reminder....

A must read: Katie Hogan Coaching Tips: The Squat

"Rankel"

AMRAP 20min

6 Deadlifts (70kg/102.5kg)
7 Burpee Pull Ups
10 Kettlebell Swings (24kg/32kg)
Run 200m

Post rounds + partial rounds completed to comments.

5 Rounds for Time:

9 Hang Power Snatch (30kg/42.5kg)
3 Muscle Ups
20m Barbell Lunge - Barbell in Front Rack Position (30kg/42.5kg)

Post times to comments.

Bench Press

5 - 5 - 5 - 5

then:

AMRAP 15 Mins
Run 800m
14 Deadlifts   (60kg/90kg)
7 Pull Ups

Post weights and rounds to comments.

Brandon Swan - Came 3rd in the Aussie Regionals

Eve's Birthday WOD (Guess How OLD???)

Complete 5 efforts of the following:
In 5 minutes:
29 Burpees - then as many Overhead Squats as possible (15kg/20kg)
(No rest between efforts - total of 25 mins working time.)

Score is Overhead Squats completed.

Post reps to comments.

Happy Birthday Eve!!! Don't let her forget her Burpees!!

Power Clean

3 - 3 - 3 - 3 - 3

then:

For Time:
80m Bear Crawl
18 Over the Box Jumps (20"/24")
10 Clean & Jerk (40kg/60kg)
60m Bear Crawl
18 Over the Box Jumps (20"/24")
10 Clean & Jerk (40kg/60kg)
40m Bear Crawl
18 Over the Box Jumps (20"/24")
10 Clean & Jerk (40kg/60kg)

Post weights and times to comments.

Spend 20mins working on a SPECIFIC "goat" or goal.

PLAN AHEAD AND COME PREPARED.

Then...

For total time complete:

20 Back Squat (50kg/70kg)

Rest 1 min

"Annie"
50-40-30-20-10 reps of:
Double Unders
Sit Ups

Rest 1 min

20 Back Squat (50kg/70kg)

Post times to comments.

Massive GOOD LUCK to Jo who is doing her Level 1 CrossFit Certificate this weekend in Melbourne - you will smash it mate!!

"Helton"
3 Rounds for Time:
Run 800m
30 Dumbbell Squat Cleans (15kg/20kg)
30 Burpees

Post times to comments.

2013 - REGIONAL'S TEAM EVENT 6 (1 Man, 1 Woman)
For Time:
100 Double unders (50 each)
50 Handstand push ups whilst partner holds handstand
50 Toes to bar whilst partner hangs from the bar
50 Axle Shoulder to overhead (45kg/72.5kg) while partner holds axle in front rack
Then both partners lunge 90 feet with the axles in front rack position

Cut off - 15 minutes

Post times to comments.

Spend 30 minutes building up to a heavy Snatch

then:

Surprise WOD

"Nancy"
5 Rounds for time of:
Run 400m
15 Overhead Squats (30kg/42.5kg)

Compare to last time here.

Post weights and times to comments.

3 Squat Cleans every minute for 10 minutes @ 70% of 1RM

then:

AMRAP 9 Mins (with countermotivator)
9 Kettlebell Swings (16kg/24kg)
9 Push ups

Post weights and rounds to comments.

2013 - REGIONAL'S INDIVIDUAL WORKOUT 4
For time:
100 Wall Balls (6kg/10kg)
100 Chest to Bar Pull Ups
100 One-legged Squats, alternating (Pistols)
100 One-arm Dumbbell Snatches (20kg/30kg)

-25 Min Cut Off-

Post times to comments.

REMINDER: The Box is CLOSED today and will reopen tomorrow.... Class times are different Tuesday to a regular Tuesday so check the TIMETABLE.

AMRAP 12 Mins
50 Squats
20 Burpees

Post rounds to comments.

Congratulations to Drummond for a massive weekend @ the CrossFit Games Australia/New Zealand Regionals!! He placed 23rd overall - we are lucky to have such a great mentor that leads by example. Well done mate!!

Don't forget to check your email and decide your Hoodie Style/Size/Colour and send us an email or let us know this week at the Box - remember - payment ($40 per Hoodie) prior to ordering via cash/bank transfer!

ALSO - CHECK THE TIMETABLE - We are CLOSED MONDAY - OPEN TUESDAY!!

REMINDER: BOX CLOSED TODAY. HOWEVER, READ THE FOLLOWING AND GET ON IT!


"Jo & Lizzie's Saturday WOD"

Location: Marist Park Oval
Time: 10AM
Bring your own ropes if skipping!

PART 1 - Max Effort

3x 400m Run with 1 minute rest in between
OR
2x 800m Run with 2 minutes rest in between
OR
1x 1600m Run

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PART 2 -

100 Burpees For Time

OR

Max Effort of Double Unders in 5 Minutes


Don't forget to record your best times/efforts in your Power Pack journal! (under PR Tracking: Benchmark Met-Con)

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FINISHER - (Let's call it "BACON")

3 Rounds For Time of;

10 Push Ups
15 Split Jump Lunges
20 Sit Ups

Hit it Hard & Fast! Then, we go to Metro :)
(after a few warm down stretches, of course) 

Can't make it?

Then this is your WOD:

"Push Up Nicole"

AMRAP 20mins

Run 400m

Complete as many unbroken chest to ground push ups as possible. As soon as you break, run another 400m. Score is total push up reps performed.

Enjoy your Saturday guys!

Post everything to comments.

REMINDER: BOX IS CLOSED UNTIL 28TH OF MAY AS WE ARE SOAKING UP THE REGIONAL'S ATMOSPHERE!!

HOME WOD:
Burpee & Overhead Squat Ladder
For time complete:
1 Overhead Squat (with a broomstick or something - be creative!) - 10 Burpees
2 Overhead Squats - 9 Burpees
3 Overhead Squats - 8 Burpees
4 Overhead Squats - 7 Burpees
etc....
10 Overhead Squats - 1 Burpee.

Feel free to get a family member to time you and be your countermotivator!!

Post times to comments.

P.S. Sorry for the delay in posting today guys... fail on our part!