Rest, eat well and get ready for a few last WODs before Christmas.

On the minute, every minute perform 5 burpees.  For the remainder of each minute, perform max effort sets of thrusters 40kg (30kg) until 100 reps is achieved.

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Registration has opened for the Rock Hard Challenge at CrossFit Rocks.  Please follow this link – http://crossfitrocks.typepad.com/ to register.  We encourage all to have a go regardless of your CrossFit experience.  Don’t delay, these events fill up quickly.

Perform as many rounds as possible in 20 minutes of:

Clean & Jerk 60kg (40kg)

5 Pull-ups

10 Push-ups

15 Squats

*Increment the Clean & Jerk by 1 rep’ each round*

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For time:

21 Press 40kg (30kg)

Run 400m

21 Push Press 40kg (30kg)

Run 400m

21 Push Jerk 40kg (30kg)

Run 400m

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Hang Clean 1-1-1-1-1-1-1

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Photo courtesy of www.CrossFit.com

 Happy birthday Aeon Xavier. 

21-15-9 reps for time of:

Sumo Deadlift High-pull, 50kg (35kg)

Wall Ball, 10kg (6kg)

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5 rounds for time of:

Run 400m

30 GHD Sit-ups

15 Deadlift, 110kg (80kg)

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Recover, relax and enjoy the weekend.   Get ready for a great week of training. 

Thanks Selena, Lance and the kids for volunteering their house for the Christmas party.  It was a great night for all.

21-15-9 reps for time of:

Power Snatch 40kg (30kg)

Ring-dips

Box Jumps 24″ (20″)

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Perform an inverted ladder with the following two movements.

10-1 reps of Handstand Push-ups
1-10 reps of Pull-ups

ie, 1st round is 10 handstand push-ups + 1 pull-up, 2nd round is 9 handstand push-ups + 2 pull-ups etc, last round is 1 handstand push-up + 10 pull-ups.

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