Split Jerk
5 - 5 - 5 - 5 - 5

then:

For time:
Row 50 Calories
40 Kettlebell Swings
30 Box Jumps
20 Walking Lunge Steps
10 Split Jerk
Run 800m

Post weights and times to comments. b

Endurance - Workout of the Week
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

Barbell
3 Power Snatch - Heaviest Possible in 15 Mins
6 x 3 Reps - Split Jerk
6 x 3 Reps - Back Squat

Tuck to Hollows

Roll to Candlesticks

Superman Holds

AMRAP 9 Mins
Run 200m
2 Toes to Bar
20 Double Unders
4 Toes to Bar
Run 200m
6 Toes to Bar
20 Double Unders
8 Toes to Bar
Run 200m
10 Toes to Bar

Then with no rest, straight into:

In 7 Mins - build to a heavy 5 Rep Deadlift with PERFECT form.

Post rounds and weights to comments.

COME & TRY!!!
Join us in any of our classes today for a free trial session to see what CrossFit is all about. Just let Eve know you are coming via text/phone call on 0427345917 & arrive a few minutes early so we can show you around! Members - bring family, friends, colleagues, even the in-laws and show them what you have been talking about!

Power Snatch
3 - 3 - 3 - 3 - 3

Then:

Opposing Ladder for time:
10 - 1
Power Snatch
Burpees over Bar

Post weights and times to comments.

COME & TRY!!!
Join us in any of our classes today for a free trial session to see what CrossFit is all about. Just let Eve know you are coming via text/phone call on 0427345917 & arrive a few minutes early so we can show you around! Members - bring family, friends, colleagues, even the in-laws and show them what you have been talking about!

Front Squat
7-7-6-6-5-5

then:

5 rounds for time of:
7 Squat Cleans (50kg/70kg)
14 Kettlebell Swings (16kg/24kg)

15 Min Time Cap

Post weights and times to comments.

Endurance - Workout of the Week
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

COME & TRY!!!
Join us in any of our classes today for a free trial session to see what CrossFit is all about. Just let Eve know you are coming via text/phone call on 0427345917 & arrive a few minutes early so we can show you around! Members - bring family, friends, colleagues, even the in-laws and show them what you have been talking about!
 

Pull Ups
Beginners - Strict Pull Ups 5-5-5-5 - Inbetween practice kipping swings
Experienced - Spend 15 Mins Working on Perfecting your kip - Butterfly/Regular

then:

10 Min AMRAP
5 Burpees
10 Push Press
15 Wall Balls

Post rounds completed to comments.

Endurance - Workout of the Week
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.

Barbell
3 Power Cleans - Heaviest Possible in 15 Mins
6 x 3 Reps - Split Jerk
6 x 3 Reps - Front Squat
 

Snatch Grip Press from Behind the Neck
5 - 5 - 5 - 5 - 5

then:

Triangle Couplet - CF Games 2015

15-10-6 Reps For Time Of:
Thrusters (52.5kg/75kg)
Bar muscle-ups

Scaling:
Chest to Bar Pull Ups x 2

12 Min Cap

Post weights and times to workouts.

Endurance - Workout of the Week
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

Overhead Squats
3 - 3 - 3 - 3 - 3

then:

“Nancy”

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

Post weights and times to comments.

Compare to last time here.

Endurance - Workout of the Week
8 Rounds for Time:
Run 400m
10 Thrusters (30/42.5kg)
10 Ring Push Ups

Barbell
1 RM Clean & Jerk
1 RM Back Squat
 

For time:
Run 800m
60 Sit Ups
40 Pull Ups
20 Burpee Box Jumps (20"/24")
40 Pull Ups
60 Sit Ups
Run 800m

When workout is complete - spend remaining time in session on Mobility.

Post times to comments.

Endurance - Workout of the Week
8 Rounds for Time:
Run 400m
10 Thrusters (30/42.5kg)
10 Ring Push Ups

GYMNASTICS SESSION 2 - TONIGHT Thursday 20th - 6pm-7pm
Blue Lake Gymnastics Centre - Malseed Park
Carpool at the Box - meet at 5.30pm to leave by 5.45pm OR just meet us there
$10 per person - payable to Adam BEFORE the session
Those not attending the session - Open Gym will be on from 4.30pm UNTIL 7pm - no official class tomorrow evening.

Bench Press
12 - 10 - 8 - 6 - 4 - 2
Inbetween sets complete 10 Box Jumps - Fast but SAFE!!

then:

400m Run x 3 - Rest 2 Mins between efforts
Rest 5 Mins
200m Run x 3 - Rest 2 Mins between efforts

Post weights and times to comments.

Endurance - Workout of the Week
8 Rounds for Time:
Run 400m
10 Thrusters (30/42.5kg)
10 Ring Push Ups

GYMNASTICS SESSION 2: THURSDAY NIGHT 20th August - 6pm-7pm at Blue Lake Gymnastics Centre - $10 per person - RSVP & Pay to Eve. Will be meeting at the Box at 5.30pm and then heading over if you wish to Carpool. Get on it and be awesome and all Gymnasticky!!
Note: There will be Open Gym 4.30pm - 7.00pm but no official class.
 

Alternate between:
1) 4 x 3 Handstand Push Ups
2) 4 x 3 Pause Deadlifts - 3 Sec pause at knee

then:

3 Rounds for Time:
20 Double Unders
10 Deadlifts (70kg/100kg)
5 Handstand Push Ups

Post weights and times to comments.

Endurance - Workout of the Week
8 Rounds for Time:
Run 400m
10 Thrusters (30/42.5kg)
10 Ring Push Ups

Build to a heavy 4 rep Front Squat - taking bar from the ground - 10mins

then:

Every 2 minutes for as long as possible complete:

From 0:00-2:00
6 Burpee Pull Ups
2 Front Squats (50kg/75kg)

From 2:00-4:00
6 Burpee Pull Ups
4 Front Squats (50kg/75kg)

From 4:00-6:00
6 Burpee Pull Ups
6 Front Squats (50kg/75kg)

Continue adding 2 reps to the Front Squat each interval for as long as you are able.

Post weights and reps completed to comments.

Endurance:
8 Rounds for Time:
Run 400m
10 Thrusters (30/42.5kg)
10 Ring Push Ups

Barbell
1RM Snatch
1RM Front Squat

Push Press
3-3-3-3-3-3

Then:

Complete 4 rounds for max effort reps:
1min Hang Power Clean + Push Jerk (40kg/60kg)
1min Burpees
1min Toes to Bar
Score is the addition of each movement.

Post weights and reps to comments.

Endurance:
8 Rounds for Time:
Run 400m
10 Thrusters (30/42.5kg)
10 Ring Push Ups

Deadlifts
3-3-3-3-3

then:

AMRAP 12 Mins
8 Pull Ups
10 Push Press
12 Sit Ups

Post weights and rounds completed to comments.

Endurance - Workout of the Week
Hortman
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups

Barbell
1) 3-Position Snatch: 50%, 60%, 70%, 80%, 85%, 90%
2) 6 x 3 Snatch Balance - heaviest possible
3) 6 x 3 Snatch High-Pulls

 

IMPORTANT: It will be only OPEN GYM Friday arvo from 5pm-6.30pm. No official class will be on but you will be able to come in and hit the WOD or catch up on one you have missed. Jo will be holding the fort whilst we attend the Women's in Business Regional & Development Gala Awards Dinner. Eve is stoked to be nominated in the Community Leader Category!!

5 Mins to Find a Heavy OHS
5 Mins to Find a Heavy Front Squat
5 Mins to Find a Heavy Back Squat
then Drop 10-20kg off weight and do two max sets of Back Squats

then:

SQT
3 Rounds of:
10 Snatch (40kg/60kg)
200m Run

10 Min Cap

Team Finisher....

Post weights and times to comments.

Endurance - Workout of the Week
Hortman
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups

Alternate between:
a) 4 x 20m Weighted Walking Lunges in Front Rack
b)  4 x 1-2min Plank Hold

then:

Complete 4 Rounds of the following for best efforts:
In 2 Mins complete 15 Box Jumps/Step Ups
In remaining time accumulate as many Thrusters (30kg/40kg) as possible.
Rest 1 min

Post weights and reps completed to comments.

Endurance - Workout of the Week
Hortman
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups

Alternate between:
Ring Rows
5 x 10 reps

Strict Press (DB/KB)
5 x 8 reps
(Scale or add weight/difficulty to meet rep range)

then:

AMRAP 15 Mins
9 Power Cleans (50kg/75kg)
18 Burpees to Target - 6" above max reach
27 Double Unders

Post weights and rounds completed to comments.

Endurance - Workout of the Week
Hortman
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups

Spend 10 Mins working on Handstands/Handstand Push Up tech

EMOM 6 Mins
5 HSPU/30 Sec HS Hold/3 Wall Climbs (Choose one)

then:

With a Counter-motivator
21-15-9 Reps for time of:
Deadlifts (70kg/100kg)
Row for Cals

9 Min Cap

Post times to comments.

Endurance - Workout of the Week
Hortman
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups

Barbell
1) 3-Position Clean: 50%, 60%, 70%, 80%, 85%, 90%
2) 6 x 3 Split Jerk - heaviest possible
3) 6 x 3 Clean High-Pulls

CrossFit Kids - 4.15pm

Squat Cleans - 20 Mins working tech to a heavy 2 rep

then:

30 - 20 - 10 Reps for time of:
Wall Balls
Chest to Bar Pull Ups
Push Ups

Post weights and times to comments.

Endurance - Workout of the Week
Hortman
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups