REMINDER- PELVIC FLOOR Seminar at 5:30pm.
This is a FREE Session. We encourage all women to join us.

Advance as far as possible in 8 minutes:
3 Rounds:
1 Wall walk
3 Toes to bar
6 Dumbbell Shoulder to overhead 22.5/15kg
3 Rounds:
2 Wall walks
6 Toes to bar
9 Dumbbell Shoulder to overhead 22.5/15kg
3 Rounds:
3 Wall walks
9 Toes to bar
12 Dumbbell Shoulder to overhead 22.5/15kg
Continue with format 4-12-15reps…

Rest 3 minutes

Advance as far a possible in 8 minutes:
3 Rounds:
2 Burpee Pull-up
6 Wallball
15 Double-unders
3 Rounds:
4 Burpee Pull-up
8 Wallball
30 Double-unders
3 Rounds:
6 Burpee Pull-up
10 Wallball
45 Double-unders
Continue with format 3 rounds: 8-12-60reps

Score: Total reps (Part A) + Total reps (Part B)= Grand total

For time:
Row 750m
Run 1.6km (bridge & back)
Echo 1.8km
Run 1.6km (bridge & back)
Row 750m

Photo: Sas during Open 2017.

A. Seven rounds for load:
3 Hang Power Cleans + 1 Hang Squat Clean
Rest between rounds

B. For time:
2-4-6-8-10-8-6-4-2 reps:
Pull-ups/ Strict Pull-ups
Push-ups/Dips

A. 1RM Overhead Squat (20 minutes)

B. Every 4 minutes for 4 rounds (16 minutes)
Each for time:
Run 360m
15 Overhead Squats 42.5/30kg

Photo: Count down for the OPEN has started. Our teams are ready!!!
Team Names & themes are awesome.

Join Luke for a partner workout. Please ensure you have booked in via Mindbody
7am session is full. Space available at 8am.

A. Max rep Cleans in 15 minutes:
Run 360m at 0-5-10 minutes (together)
Max rep Cleans in remaining time *
Starting weight 50kg/35kg
Increment weight by 10kg/5kg every 20 reps *
*Share reps anyhow
Men: 50-60-70-80-90-100kg
Ladies: 35-40-45-50-55-60kg

Score= total Cleans

REST 3 minutes

B. Max Burpees in 9 minutes:
Complete 20 Deadlift 100kg/70kg 0-3-6 minutes (Shared 10/10 reps)
Max rep Burpee in remaining time*
40 Burpees
40 Bar Facing Burpees
40 Burpee Pull-ups (6" jump- your normal pull-up bar)
Max Bar Muscle-up Burpees
*Share reps anyhow
Score= total Burpees

Photo: Danielle during the Open 2017. She hasn't changed!!

For load and time:
10-9-8-7-6-5-4-3-2-1 reps:
Dumbbell Bench Press *
100 Skips

*Choose a weight that allows for unbroken sets.

Photo: Guess who this little monkey is? CrossFit Open 2017.

Six rounds for time:
360m Run
20 Burpees

Photo: I love when our crew keep me updated with their training during their travels. Mark & Kim on their current trip. Xo

A. Overhead Squats 7 x 2

B. Five rounds for time:
6 Deadlift 100/70kg
3 Wall walks

Photo: A blast from the past- Nata 2017 Open. Photo courtesy of @GrantWilliamsPhotos

A. 10 minute: Death by –
Pull-ups *
B. 10 minute: Death by –
Snatch *
*Choose a difficulty of pull and weight for snatch that allows you to get close to 10 rounds.
Start back at 1 if you fail before 10 minutes.

C. AMRAP in 8minutes:
30 Double-unders
10 Wall ball 9/6kg