Shes back.....
"FRAN"
21 - 15 - 9
Thrusters (42.5kg/30kg)
Pullups
"FRAN"
21 - 15 - 9
Thrusters (42.5kg/30kg)
Pullups
 Partner up, one person works at a time, share the load to complete the following Double Pyramid for time: 100m Burpee Long Jumps 90 Double Unders 80 MB Sit-ups 6kg 70 MB Lunges 6kg 60 Lying Pull-ups 50 Wall Balls 9/6kg 40 K2E 30 Burpee Box Jumps 20" 20 Wall Bridges 10 Team DeadLifts 170kg/140kg 20 Wall Bridges 30 Burpee Box Jumps 20" 40 K2E 50 Wall Balls 6kg 60 Lying Pull-ups 70 MB Lunges 6kg 80 MB Sit-ups 6kg 90 Double Unders 100m Burpee Long Jumps  
PART A - 10 MINUTES Every 2nd minute perform 5 weighted chins 5,5,5,5,5 Find your 5RM PART B - 12 MINUTE AMRAP OF: 5 OHS 50kg/30kg 10 C2B Pullups 15 Situps PART C - 3 MINUTE MAX EFFORT: Double Unders 
PART A 15 MINUTES TO WORK ON A GOAT (OR TWO!!) PART B - 20 MINUTE AMRAP OF: 200m Run 5 HSPU 10 SDLHP 60kg/40kg 
PART A - "BRING SALLY UP" BRING SALLY UP.... 
Complete the following for time: 1200m Run 30 KB Swings 24/16kg 20 Burpee Box Jumps 800m Run 30 KB Swings 24/16kg 20 Burpee Box Jumps 400m Run 30 KB Swings 24/16kg 20 Burpee Box Jumps 200m Run 
U.S. Army First Sergeant Michael “Hammer” Bordelon
HERO WOD "HAMMER" "U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux." 5 ROUNDS FOR TIME: 5 Power Cleans - 60kg 10 Front Squats - 60kg 5 Jerks - 60kg 20 Pullups 90 Second rest at the end of each round **Scale weight accordingly** **Compare to 22/7/2013** 
 Partner up and share the load to complete 3 Rounds for time: 800m Run 50 Chin-Ups/Pull-ups 50 Push-ups 50 Box Jumps 24"/20" Buy in: 100 Double Unders Cash out: 100m Burpee long jumps  
Work in Pairs to Complete the Following For Time: 400m Run - Both 40-30-20-10 Reps Of: Situps KB Swings 24kg/16kg 400m Run - Both 40-30-20-10 Reps Of: Burpees Double Unders 400m Run - Both 
PART A - CLEAN & JERK LADDER 10 MINUTES Perform 1 Rep EMOTM Add 5kg to each successful lift You choose your starting weight eg. 50kg/30kg PART B: 10, 8, 6, 4, 2 Reps for Time of: Hang Power Cleans 60kg/40kg Split Jerk 60kg/40kg 
PART A - SKILLS OH Squat Snatch Balance PART B - OH SQUATS 5,5,5,5,5 PART C - 5 ROUNDS FOR TIME OF: 200m Run 15 OH Squats 40kg/30kg 30 Situps 
PART A - 15 MINUTE AMRAP OF: 5 Hang Snatches 50kg/35kg 5 Over Bar Burpees 5 Pullups PART B - FINISHER "Death By Thruster" (50kg/35kg) 1st Minute = 1 Thruster 2nd Minute = 2 Thrusters 3rd Minute = 3 Thrusters 4th Minute = 4 Thrusters Etc... Continue on until you cannot complete the required Thruster reps within the minute. 
"CROSSFIT TOTAL" 1. BACK SQUAT 2. PRESS 3. DEADLIFT NOTES: 3 Attempts to find your 1RM at each exercise performed in order. Allow 15 minutes per exercise Add the 3 lifts up to record your CrossFit Total in KG 
"6 HOUR SUICIDE SATURDAY" TODAY FROM 6AM Be prepared for the unknown and the unknowable!!! We have a massive morning planned for those who are up for it!!! 30 Possible WOD's to be chosen from!!! You Draw 6 Random WOD's Out Of The Hopper!!!! Perform One Every Hour On The Hour For 6 Hours!!!! Cash out with a 1km Run after completing each WOD Action Starts at 6am!!!! Come in for One...Stick around for Two or Three WODs... Or Turn BEAST MODE ON and attempt to complete all 6 WODs!!!!!! Suicide Saturday WODs
One WOD Every Hour on the Hour for 6 Hours: 1. 400m Burpee Long Jumps for time 2. 10 Keg G2O 30/20kg 20 Situps 5 Rounds for time 3. 20 DeadBall Cleans 35/20kg 20 Push Ups 5 Rounds for time 4. 100m Sled Drag 40/30kg 20 Burpees 4 Rounds for time 5. Helen 400m Run 21 KB Swings 12 Pullups 3 Rounds for time 6. 10 Squat Snatches 40/30kg 20 Wall Balls 9/6kg 5 Rounds for time 7. 10 Clean & Jerks 60/40kg 15 T2B 4 Rounds for time 8. Annie 50,40,30,20,10 Reps for time Double Unders Sit-Ups 9. Angie 100 Pull-Ups 100 Push Ups 100 Sit Ups 100 Squats For time 10. Fran 21-15-9 Reps for time of: Thrusters 40/30kg Pull Ups 11. Elizabeth 21-15-9 Reps for time of Cleans 60/40kg Ring Dips 12. Diane 21-15-9 Reps for time of Deadlifts 100/70kg HSPU 13. Kelly Run 400m 30 Box Jumps 24”/20” 30 Wall Balls 9/6kg 5 Rounds for Time 14. Isabel 30 Snatches 60/40kg For Time 15. Grace 30 Clean & Jerks 60/40kg For Time 16. Jackie 1000m Row 50 Thrusters 20kg 30 Pull Ups For time 17. 200 Burpees for time 18. Nancy 400m Run 15 OH Squats 40/30kg 5 Rounds for time 19. 400 Double Unders For time 20. 20 KB Swings 24/16kg 20 Box Jumps 24/20” 5 Rounds for time 21. 30 Sit-ups 3 Rope Ascents 7 Rounds for time 22. 5km Row for time 23. 5km Run for time 24. 2km farmers walk 30/20kg for time 25. 20m OH Walking Lunges 15/10kg 20 K2E 5 Rounds for time 26. 20 tyre flips with jump thru 10 Bench Press 60/40kg 5 Rounds for time 27. 30 Burpee over box jumps 24/20” 30 Wall Balls 9/6kg 4 Rounds for time 28. 10 Thrusters 40/30kg 10 GHD Situps 5 Rounds for time 29. 400m Tyre Drags one in each hand 15 Keg G2O 30/20kg 3 Rounds for time 30. 200m Sandbag run/walk 20/10kg 20 Burpees 5 Rounds for time Cash Out: Complete a 1km run before starting your next WOD Time Cap of 35 mins applies to all WODs 
RXD Pullups... NIce work Jeff!
PART A - 13 MINUTE AMRAP 3 Shoulder to Overhead 60kg/40kg 3 Burpee Bar Muscle Ups/Chest to Bar Pullups 6 Shoulder to Overhead 60kg/40kg 6 Burpee Bar Muscle Ups/Chest to Bar Pullups 9 Shoulder to Overhead 60kg/40kg 9 Burpee Bar Muscle Ups/Chest to Bar Pullups 12 Shoulder to Overhead 60kg/40kg 12 Burpee Bar Muscle Ups/Chest to Bar Pullups 15 Shoulder to Overhead 60kg/40kg 15 Burpee Bar Muscle Ups/Chest to Bar Pullups ETC.... PART B - 6 MINUTE MAX EFFORT OF..... DOUBLE UNDERS Every time you break do 3 burpees. Keep score of your double unders and your burpees. 
BUY IN: 1200m RUN THEN 5 ROUNDS OF: 10 Squat Snatches 40kg/30kg 20 Box Jumps 24"/20" 30 KB Swings 28kg/20kg CASH OUT: 1200m RUN "I believe everything is possible.... as long as you don't give up..." 
Nice work Lucas - RXD Handstand Pushups!!
PART A - SKILL WORK 10 Minutes to work on something you suck at! PART B - 3 ROUNDS FOR TIME: 10 HSPU Row 300m 20 GHD Situps Row 300m 30 T2B Row 300m 
PART A - STRENGTH 5 x 5RM Front Squat PART B - 15 MINUTE AMRAP OF: 5 Squat Cleans 60kg/40kg 10 Burpees 200m Run 
 "LYNNE" 5 Rounds for max reps Bodyweight bench press (BW / 3/4 BW) Pullups There is NO time component to this WOD (BW bench is the same amount on the bar as you weigh)  NOTE:- BOX CLOSED THIS SATURDAY 7TH SEPTEMBER
Just a reminder that there are NO Training sessions this Saturday the 7th (tomorrow) due to most of us attending Battle on the Bay Comps!!! See you all again from Monday.  "ANNIE"  Big Congratulations to Shane Gilchrist our August Athlete Of The Month. Shane's only been training with us for a few months and has made some big changes and achieved some great results in a short space of time. He consistently works hard and exemplifies the qualities we look for in our members. Keep up the great work mate, I can only imagine what you'll be able to do in another few months time!!! You can read more about Shane below:  |
