21-18-15-12-9-6-3 reps for time of:

Double-unders

Burpees

Sit-ups

Post time to comments.

Thruster

5-5-5-5-5

Finisher:

Max reps of  Thrusters at 50% of body weight.

Post max load and finisher reps to comments.

‘Murph’

For time:

1.6km Run

100 Pull-ups

200 Push-ups

300 Squats

1.6km Run

Partition the Pull-ups, Push-ups and Squats as needed.  Start and finish with the 1.6km Run.  If you’ve got a 10kg weight vest or body armor, wear it.

Team Option – You may perform this workout in a pair.  Each partner must complete the run to start and finish however, you may share the Pull-ups, Push-ups and Squats as you like. 

In memory of Navy Lieutenant Michael Murphy.

Rest, eat well and prepare for another great week of CrossFit training.

5 x 400m Row

Perform as many GHD sit-ups as you can between row efforts.

Post times and GHD reps to comments.

‘Clash on the Coast’ – WOD 1

21-15-9 reps for time of:

Deadlift 100kg/60kg

Burpees

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Hang Power Clean

5-5-5-5-5

Post max load to comments.

Happy 1st Birthday to Jesse Saliba!

With a continuously running clock perform 1 Pull-up on the first minute, two on the second, 3 on the third etc. Continue until you can no longer complete the required number of reps in the minute.

Use as many sets as needed in each minute to complete the required number of reps.

Continue with Jumping Pull-ups if you fail before 15 minutes.

Post rounds completed to comments.

As many rounds as possible in 20 minutes of:

5 Power Cleans 70kg (50kg)

20 Squats

10 Burpees

Post rounds completed to comments.

‘Kelly’

5 Rounds for time of:

Run 400m

30 Box Jumps 24/20 inch

30 Wall Ball Shots 10/6kg

Compare to last time – here