“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Five rounds for time of:
20 Toes to Bar
90m Farmers Carry 48kg (32kg)

For the Farmers Carry, Men will use 2 x 24kg Kettlebells and Women will use 2 x 16kg Kettlebells.

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*There will be open gym time today between 4.30-5.30pm.  This time can be used to practice skills, catch up on a WOD etc.

“The Seven”

Seven rounds for time of:
7 Handstand Push-ups
7 Thrusters, 60kg (40kg)
7 Knees to Elbows
7 Deadlift, 110kg (80kg)
7 Burpees
7 Kettlebell Swings 32kg (24kg)
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46

Seven rounds for max. load of:
Snatch Grip Deadlift, 1 rep
Power Snatch, 1 rep
Overhead Squat, 1 rep
Snatch, 1 rep

Aim to increment the weight across each round. All movements must be completed back to back without failure for the round to count.

Post load to comments.

A great video for anyone who ever cherry picked a workout.

Run or Row 5km

Post choice and time to comments.

Compare to last time – here.

“The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order of exercises, routines, periodization, etc. Nature frequently provides largely unforeseeable challenges; train for that by striving to keep the training stimulus broad and constantly varied.”  Source: What is Fitness – CrossFit Journal.

*Remember the Lunch Time Session Today*

For max reps:
10 min. Handstand Push-ups
5 min. Squats
2 min. Pull-ups
1 min. Push-ups

No rest between exercises. Post reps to comments. 

“Opposing Ladder”

For time:
Power Clean 60kg (40kg)
Push Jerk 60kg (40kg)  

Start with 10 reps of Power Clean and 1 rep of Push Jerk. Reduce/add a repetition to each movement until you finish with 1 Power Clean and 10 Push Jerks.

Post time to comments.

Enjoy your day off.

“Cindy Sprints”

Four efforts for max rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats) in 4 minutes.  Rest 1 minute between rounds.

Post total number of rounds to comments.

Thanks to CrossFit Brisbane for the idea.

“Isabel”

For time:
Snatch 60kg (40kg), 30 reps.

Post time to comments.

Compare to last time – here.

 Thanks to CrossFit Brisbane for the picture.