7.00am
Team Prowler workout. We need numbers to make this work, so get out your tracky dacks and come on in!

8.00am
Rope Climb and Overhead Carry
*Bring Long Socks.

*Well done to Chris T. for one of the stand out efforts during “Hursty” on Wednesday!

A. Clean Pull + Power Clean + Jerk
*Build to a heavy set over the course of 15 min.

B. Three rounds for time of:
15 Hang Power Clean
15 Hand Release Push-ups

In anticipation of the sore and fatigued bodies from the Hursty workout, today’s sessions are Open Gym format.  All session will run at the normal times and a variety of options will be provided to cater for your state of fatigue.

“Hursty”
15 Rounds for time of:
Sprint 100m
7 Front squats 60/40kg
Sprint 100m
7 Burpee Pull-ups (jump to a pull-up bar that is 30cm above standing reach)

“Hursty” Story- The 15th of July 2015 will mark the anniversary of the passing of Brendan Hurst. For those that don’t know, Brendan was the partner of CrossFitter/Bootcamper and good friend Tanya Cashin, and father to their son Max. Brendan “Hursty” Hurst was killed on the 15/07/07 while serving in Iraq as a civilian contractor training local police officers as a result of injuries sustained during an ambush on the outskirts of Bagdad. Brendan had previously served as a Police Officer in the Queensland Police Force for over 15 years and was highly regarded and respected by his colleagues. Brendan was partner to Tanya and Father to Max. Sadly, Max was only a few weeks old when Brendan passed away. He is survived and will always be in the hearts of his partner, Tanya Cashin and Son Max Hurst. It is our honour to be conducting a Memorial WOD for Brendan on the anniversary of his death (15/07/15) and would love to see maximum attendance on this day.

Let’s hit this workout hard.  Good luck and thank-you.

Four rounds, each for time of:
Row 500m
1 min. Plank
100m Overhead Carry 25/20kg
*Rest between rounds.

A. Pause Front Squat + Front Squat (week 1)
*Pause for 2 seconds at the bottom of the first rep before standing up followed by a regular front squat.
*Use 5-7 sets to work to your max for the day.

B. 21-15-9 reps of:
Back Squat (out of racks)
Push-ups (x 2)
*10 min. cut off.
*Go as heavy as the cut off will allow.

*Well done to everyone who participated in the throw down at CrossFit Logic on the weekend, especially to Luka and Mitch who came second. Also a big thanks to the Coastal crew who came along to support – we really appreciate your efforts.

Come in for some team/partner “fun”.

Both 7 & 8am sessions are running as per normal.

10 Sets:
3 Bent Over Row
*Perform with a x131 tempo.
*Superset set odd numbered sets with 5 Seated Shoulder Press.

Optional Finisher:
Tabata Row for distance.

A. 1RM Front Squat
*This result will serve as a benchmark to compare against after our next strength cycle.

B. Ascend as far as possible in 12 minutes:
3 Thrusters 40/30kg
3 Burpees (over the barbell)
*Increase by 3 reps per movement per round.

*A huge congratulations to Scott and his family on the safe arrival of their baby boy Ethan.

AMRAP in 25 minutes:
100 Skip
30m Bear Crawl
10 x Shuttle 20m