20 minute incrementing ladder:
Squat Clean (1-2-3-4-5...) *
Run 180m

* Choose a heavy but repeatable weight for singles.

Photo: Sam all smiles as he hits the big weights 😁

10 rounds for time of:
5 burpee pull ups
30 double Unders

Photo: Congratulations to Jess 5:30pm crew- her training coming together dominating her toes to bar.

AMRAP in 20 minutes:
8 Toes to bar
16 Hang Dumbbell Snatch (22.5/15kg)
24 Alternating lunge

Photo: It is awesome helping our CrossFit kids get stronger 💪 Great work Indah!!!

Four cycles, each for time:
Row 400m
Run 400m

Rest between efforts.

10-9-8-7-6-5-4-3-2-1 reps of:
Front Squats *
Strict Pull-up or Chin-up (unbroken)*

(35 minute working time)
* Advanced athletes chest to bar pull-ups.

A. Work to a heavy complex.
1 Deadlift+ 1 Hang Power Clean + 1 Push Jerk

B. "DT"
Five rounds for time:
12 Deadlift
9 Hang Power Clean s
6 Push Jerk
*70/47.5kg

Photo: Congratulations to Deb & Lesley (CrossFit The Stables) for pairing up and taking on the "Fittest in the Yard Challenge". These ladies have been prepping for their big upcoming competition Masters League. So good seeing their hard work paying off.

Partner Workout:
Two rounds for Max repetitions:
In four minutes:
Run 360m (together)
1. Max repetition- Sled Push
2. Max repetition- Deadball over shoulder
3. Max Dumbbell Squats 22.5/15kg
4. Max Toes to Bar

*Rest 1 minute between efforts.

30 minute AMRAP:
50m Farmers carry
100 skip
45 second dead hang
200m Row/500m Ech/400m C2 Bike

Photo: Congratulations to our girl @chloesaliba06 who had her most successful weightlifting competition. Commonwealth Championships in India: Achieving 6 of 6 lifts: Snatch 77kg + Clean & Jerk 103kg – Total 180kg (competition personal best) What an amazing experience!!

A. Five rounds:
3 Front Squats + 5 Back Squats

B. Five rounds for time:
10 Left hand Russian Kettlebell Swings
10 Goblet lunge
10 Right hand Russian Kettlebell Swings
10 Goblet lunge
Run 200m
*24/16kg Kettlebell