Five rounds:
8-10 Bent Over Row
Rest 45 sec.
60 sec. Candlestick
Rest 45 sec.
10-20 Evil Wheel
Rest 45 sec.
Max Effort L-sit
Rest 45 sec.

Notes: While this workout is not for time, by sticking strictly to the 45 sec. rest breaks you will find that there is certainly a conditioning effect. For the B.O.R., pick a weight that is quite maximal for 10 reps in the 1st round and try not to let it slide under the 8 as the rounds go on. If your L-sit is short or non existent you can scale back by bending at the knees or through plank variations.

Perform as many rounds as possible in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats
1 Snatch

Notes: The score for this workout is your total kg snatched. The load us up to you, so if you’re awesome at Cindy (5 Pull-ups, 10 Push-ups, 15 Squats) you might get away with a lighter snatch and still get a good score. Or, if you’re a weightlifting guru you might get away with not so many rounds and a big snatch each round. Ultimately, as is the goal of CrossFit, the person with the best spread of abilities should come out on top.

Perform as many rounds as possible in 6 min of:
5 Power Clean 65/45kg
10 Toes to Bar
15 Wall Ball 10/6kg (9ft for ladies)

Rest 1 min.

Perform as many rounds as possible in 5 min of:
5 Power Clean 65/45kg
10 Toes to Bar
15 Wall Ball 10/6kg (9ft for ladies)

Rest 2 min.

Perform as many rounds as possible in 4 min of:
5 Power Clean 65/45kg
10 Toes to Bar
15 Wall Ball 10/6kg (9ft for ladies)

Notes: This is an interval version of CrossFit Open workout 11.5 which was a continuous 18 minute AMRAP. Why split it into intervals? The intervals allow you to play around with different pacing/strategy and the rest breaks give you an “out” if you get it wrong. My suggestion is that you hit the 6 min. interval as though you were working for 18 min. continuously and see how you feel by the 6th minute. If you get it wrong and go out too hard, you at least have a rest break after 6 minutes to sort it out and if you go too easy you can learn from this and find ways to pick it up in the latter intervals.

7.00am
This session will be run as an indoor/outdoor obstacle course/circuit.
AMRAP in 30 min:
Run from back door to hill (between gym and bridge)
10 x Hill Run (1 = up & down)
30 Box Jumps/Step-ups (under bridge)
10 x Hill Run
Run to front door of gym around park
Overs and unders x 10m
Bear Crawl 10m
Walking Lunge to back door
Repeat!!!

Confused? It will all make sense when you get to the gym in the morning – should be a good fun session.

8.00am
Come in and see!

Check out our latest Athlete Spotlight featuring Nikki.

Five rounds:
DB Bench Press 8-10 Reps
Row 400m
Rest as necessary between exercises.

EMOM x 10:
Wall Ball 10/6kg

Rest 3 min.

EMOM x 8:
Burpee Box Jump Over 24/20″

Rest 3 min.

EMOM x 6:
Russian Swing 32/24kg

Notes: You get to choose the reps for this one with rx’d being dependent on maintaining those reps for each round (with full range of motion and prescribed weights/heights of course). For example, if you choose 10 wall ball, then you need to do 10 each round for rx’d. You can pick a different number for each movement but it must be maintained. If you fail to maintain your chosen number, your lowest reps in any given round will be your score for that movement.