A) DeadLifts
3,3,3,3,3
15 mins
B) 2014 Regional Event 5
10 rounds for time of:
1 Legless 14' Rope Climb
60m Sprint
3,3,3,3,3
15 mins
B) 2014 Regional Event 5
10 rounds for time of:
1 Legless 14' Rope Climb
60m Sprint
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A) Front Squats 4 x 5 Rep Sets 15 mins B) EMOTM x 10 3 Power Clean & Push Jerks (T&G Fast) C) 7 min AMRAP of: 10 KB Swings 24/16kg 15 Sit Ups 20 Double Unders  Ummm....Pole Dancing is down the road LOL :)  "LUCY" - Benchmark WOD 5 Rounds For Time Of: 5 Pull Ups 10 Burpees 400m Run   A) Hang Snatch Find your 1RM 15 mins B) 21-15-9 OH Squats 40kg/30kg Bar Facing Burpees 
Celebrate the Queen's 88th Birthday by partnering up and sharing the load to complete the following for time: 88 Dead Lifts 50kg 88 Barbell Rows 30kg 88 Pull Ups 88 KB Swings 24/16kg 88 K2E 88 Sit Ups 88 Box Jump Overs 24"/20" 88 Wall Balls 9kg/6kg 88 Double Unders 88 Burpees   For all those looking to get a training session in on Mondays Queens Birthday Public Holiday - Good News - We will have Open Gym from 6am till 10am And we will be running One (1) Class WOD Only at 8am. So get in here if you're CrossFit Ready to take on a Queen WOD!!!  Complete For Time: 400m run 21-15-9 Wall Balls 9kg/6kg Burpees 400m run 21-15-9 Double Unders Box Jumps 24"/20" 400m run 9-15-21 Wall Balls Burpees 400m run 9-15-21 Double Unders Box Jumps   Complete 3 RFT of: 3 Rope Ascents 4.5m 6 Bar Muscle Ups 12 HSPU 24 KB Swings 32/24kg 48 Double Unders Cash out: 400m Farmers Walk 30/20kg 
A) Back Squats 10,10,10,10,10 15 mins B) EMOTM x 10 mins 3 Heavy Clusters C) Tabata 20:10 intervals x 8 Rds Alternating between 1) & 2) 1) Push Ups 2) Lunges
A) Snatch 3,3,3,3,3 Find your 3RM 15 mins B) 15 min AMRAP: 200m Run then M.E. Pull-ups *Record number of pull-ups each time you drop off the bar C) 30:30 intervals x 7 mins Burpee Box Jump Overs *Record number of BBJO in each 30 second work block 
I just don't want to think about it...
Benchmark Girl - "Diane" 21 - 15 - 9 Reps Of: Deadifts 100/70kg Hand Stand Push Ups Compare to 28/01/2014 http://www.crossfitanarchy.com.au/wod-blog/wod-tuesday-28th-january-2014   A) Front Squats 5 x 5 15 mins B) E.M.O.T.M x 7 (Odds) 5 Strict Pull-ups E.M.O.T.M x 7 (Evens) 5 Clean & Jerks (T&G) C) 30:30 Intervals 1) Double Unders 2) Sit-ups 10 mins Alt 1) & 2) 30 sec work / 30 sec rest each round 
The Athlete’s Manifesto - By Chet Morjaria I will be ready to workout at the start of the session - I will be on time to my sessions. In fact, I will be early and get myself ready in attire and attitude. I will warm up and mobilize myself beforehand to the best of my ability. I will go into the start of each session ready to be the best me. I will keep a record of my training, every session - This is my job, not my coach’s. It allows me to gauge my progress and keeps me progressing. It saves me and my coach time and keeps us from guessing what has happened and what is fact. It is up to me to make sure I always know where I have been, so I always know where I need to be. I will be confident - I will be confident in my abilities, but not arrogant about them. I will be humble - There are always things I don’t know. And also plenty of things I don’t know that I don’t know. I will do the work - I will work hard. I will do what is asked of me as best I possibly can. And I will work on my weaknesses in order to be a better athlete and person. I will be courageous - I will encounter leaps of faith almost daily. I will take them with an open mind and a heart full of courage. I will be ambitious - I will push myself day on day, week on week, and year on year. I will push beyond my perceived expectations and limits. I will be open to change - I will be open to new ideas and concepts, whoever they come from, and even if they go against what I currently believe. I may not agree, but I will decide that with an open and considered mind. I will be competitive - But mostly with myself. I will harness my competitive spirit in ways that are healthy, hearty, and contribute to making me a better competitor and a better human being. I will put form first - Before weight, before time, before distance, before anything else. I know that compromising on form is taking a chance on my future. I will train for tomorrow. I will respect my coaches - I know that my coaches do their best each day to bring out my best each day. I will respect and appreciate this and will treat them as such. I will give constructive feedback to my coach - I realize that coaching is a two- way process and will give constructive feedback to my coach in a suitable manner. I appreciate this will help my coach understand me better and help us both improve. I understand that all feedback, both ways, is for our ears and our ears only. I will question all assumptions - I will question all assumptions, respectfully and appropriately. Sometimes this will mean asking questions. Sometimes this will mean reading and researching. It will always mean filtering any and all information through my experience and drawing my own conclusions. I will encourage, and take pride in my peers - I will take just as much pride in the success of my peers as I do in mine, if not more so. When I finish my workout, rather than gloat in my own success or wallow in my own pain, I will encourage others of all abilities, whether teammate or adversary. I will make mistakes and learn from them - I know mistakes are going to happen, both in practice and in competition. I know I will lose sometimes. I will smile, learn, and take it all in my stride. I will be accountable for my own actions - I will be proud of my wins and responsible for my losses. I will act graciously after both. I will be a positive example - Positive words breed positive actions, in me and in others. I will be positive in my words and my actions. I will be the person I want to be. I will be coachable - I will put faith in my coaches. I will commit to all of the above to make sure that I am open and receptive to coaching that is provided to me in good faith and often voluntarily. I will be committed - I will make a commitment to myself, my teammates, and my coach to be the best I can be. And when I say I will do something, I will do it. I will enjoy myself - Above all, I will commit to having fun, enjoying what I do, and spreading good spirit and good word. 
Rest AND Recovery...Very Important ;)
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