A) Snatch
4 x 3 Rep work sets
15 mins
B) Complete for time
30 C2B Pull Ups
30 Push Press 50/35kg
30 SDLHP 50/35kg
30 K2E
4 x 3 Rep work sets
15 mins
B) Complete for time
30 C2B Pull Ups
30 Push Press 50/35kg
30 SDLHP 50/35kg
30 K2E
|
A) Back Squats 4 x 3 Rep Work Sets 15 mins B) 5 Rounds for Max Reps 30:30 Intervals (work:rest) Double Unders Sit Ups Lunges Sit Ups   A) Power Cleans Find your 5RM T&G 12 Min Cap B) 3 RFT 400m Run 20 Bench Press 60/40kg 20 Pull Ups *20 Min cap
 Team AMRAP - 28Min In 5 Teams, share the load conga style, one person works through in sequence, then the next follows upon completion of reps for each movement. 15 Cals Rowing 15 Box Jumps/Step Overs 24/20" 15 Sit Ups 15 Russian KB Swings 24/16kg 15 Wall Balls 9/6kg You may only overlap your team mates after the wall balls.
 A.M.Eggs.A.P Working in pairs, one person works at a time. Draw an egg rom the 'Bunny Hopper' and share the load to complete Mars Egg = 20 S2O 50/30kg M&M Egg = 30 Dead Lifts 50/30kg Red Malteser Egg = 40 Pull Ups Yellow Malteser Egg = 50 Burpees *Complete a 200m Run with your partner after you complete each Eggsercise. *Your final score is the number of Eggs collected
 A) Back Squats 5 Reps x 4 Sets 15mins B) 10min AMRAP 200m Run 15 KB Swings 24/16kg 15 Box Jumps 24/20"   A) Push Press E2MO2M X 10 mins 5 sets X 3 reps B) EMOM X 10 mins 10 Ring Push Ups 5 Strict Chins  5 RFT 60 Double Unders 30 Sit-ups 10 Power Cleans 60/40kg Cap 30 min   A) Front Squats 5 X 3 rep work sets 15 mins B) EMOM X 15 mins 1st min = 10 Thrusters 40/30kg 2nd min = 10 Pull Ups 3rd min = 10 Burpees *Scale weight/reps as required Rx+ 15 reps    Easter Opening Times are as follows...
Friday 25th March 2016 (Good Friday) ONE WOD will be run at 9.00am Open Gym from 8am until 11am. (Please note that the WOD at 9am takes priority over any Open Gym sessions as space will be limited ) Please stick around after the WOD to watch the final Open announcement of 16.5 at 11am Saturday 26th March 2016 Open hours are as normal 6am - 10am We will not be running a 7am WOD only 16.5 Open WOD for the morning. We will have a running sheet available for everyone to complete the last workout of the 2016 Open. Sunday 27th March 2016 REST DAY Try not to eat too many Easter Eggs and Hot Cross Buns today. Monday 28th March 2016 ONE WOD will be run at 9.00am Open Gym from 8am until 11am. (Please note that the WOD at 9am takes priority over any Open Gym sessions as space will be limited ) EMOM X 21 min 1st min = 12 GHD Sit Ups 2nd min = 12 Box Jumps 24/20" 3rd min = 12 OH Squats 40/30kg Up or Down scale where appropriate   A) Deadlifts 4 X 5 Rep work sets 15 mins B) 6 RFT 5 Clean & Jerks 60/40kg 2 Rope Climbs Rx+ 70kg C&J T&G 2 Continuous Rope Ascents   Complete For Time 400m Run 50 KB Swings 24/16kg 50 Box Jumps 24/20" 400m Run 50 Wall Balls 9/6kg 50 K2E 400m Run   10-1 Reps Squat Cleans 80/55kg 1-10 Reps Deficit HSPU on Red/Yellow Plate   In pairs, share the load to complete the following for time: 200m run 20 Wall Balls 9/6 20 Pull-ups 200m run 18 Wall Balls 9/6 18 Pull-ups 200m run 16 Wall Balls 9/6 16 Pull-ups 200m run 14 Wall Balls 9/6 14 Pull-ups 200m run 12 Wall Balls 9/6 12 Pull-ups 200m run 10 Wall Balls 9/6 10 Pull-ups 200m run 8 Wall Balls 9/6 8 Pull-ups 200m run 6 Wall Balls 9/6 6 Pull-ups 200m run 4 Wall Balls 9/6 4 Pull-ups 200m run 2 Wall Balls 9/6 2 Pull-ups Cash Out 200 Double Unders Shared * Person A does the 200m Run and tags person B who does 20 Wall Ball's, then A does 20 Pull Ups...Continue in this fashion alternating movements until the workout is completed.   Please note that this Monday 14th March 2016 is Labour Day - The Box will be open from 6am - 10am. We will be running one CF WOD at 7am and one Body Blast session at 8.30am. Teens please note there will be no 4pm class on this day however you are encouraged to come along at either 7am or 8.30 to participate in the Workout of the day.  JUST IN CASE YOU DIDN'T REALISE.....
Labour Day is an Australian public holiday originally called Eight Hours Day. It celebrates the achievements of organised labour on behalf of the worker to bring about the 8-hour day in the late 1850s. Previously workers were required to work long hours each week . . . 10 to 12 hours a day six days a week. While a change was made to the hours worked each day, the five day work week we enjoy today took almost a century longer to be adopted finally in 1948. If look closely you may spot the numbers 888 on many union buildings across Australia. The numbers are in support of British socialist Robert Owen who believed that people should have 8 hours to work, 8 hours for recreation and 8 hours to sleep. This philosophy helped foster The Eight Hours Movement. The first Labour Day parade was held in Melbourne on April 21st, 1856. Today parades across Australia remind us of the accomplishments made by the unions on behalf of the workers. Australians now enjoy better working conditions than any time in our history. Labour Day is celebrated at different times across Australia because each state achieved the 8-hour day on different dates. *For time: 1km Run (round the block) 100 Wall Balls 9/6kg 1km Row   A) 15min Work a weakness B) 21 - 15 - 9 - 6 - 3 Deadlift 90/55kg HSPU MB Ab Slider 9/6kg   A) Snatches 5 x 3 reps 15 mins B) 15 min AMRAP of 200m Run 5 Power Snatches 50/32.5 7 Burpees over Bar 15 KB Swings 24/16kg   5 RFT 15 Pull Ups 15 Dips 15 Box Jumps 24/20" 30 min cap   CrossFit Total The Sum Total of your Best attempt 1RM Back Squat Strict Press Deadlift 45 min Cap The CrossFit Total is a strength assessment that is the sum of the best of three attempts at the squat, shoulder press, and the deadlift, done in that order. All three exercises are done while standing on the ground, and require no additional equipment, such as a weight bench, which is needed for powerlifting. It first appeared on the CrossFit website on 3 December 2006, and was created by Mark Rippetoe.    Complete for time 200m Run 42 Wall Balls 9/6 21 HSPU 400m Run 30 Wall Balls 9/6 15 HSPU 800m Run 18 Wall Balls 9/6 9 HSPU   A) 10 mins to find your 1RM Power Clean B) 10 min AMRAP 5 Power Cleans 60/40kg 10 Box Jumps 24/20" 15 KBS 24/16kg   |
