WODs

A. Back Squat 10-10-10

B. Increment as far as possible in 12 minutes:
10-20-30-40.... Wall ball (Advanced aim for unbroken)
Run 200m

Photo: A huge thank you to everyone that came and supported Burpees for Bravehearts. What a great morning for a wonderful cause.

Join us and the LSKD crew from 7am for a charity morning – with the goal of raising awareness and funds for Bravehearts. Supporting victims of child sexual abuse.

A huge thank you to our friend Colin Noble who has actively included the CrossFit community – Read more here

We would love if everyone could make a $10 Donation via QR Code.

In teams of 2-4:

For time:
RXD 777 Burpees
Intermediate 383 Burpees
Beginner 84 Burpees

Five rounds, each for time:
500m Echo
200m Row
200m Run
Rest 2 minutes

5 sets:
5 Push Press (bar taken from ground)
'X' Strict pull-ups
20 Sit-ups

Complete as a superset
Rest 2 minutes.

Seven rounds:
7 Deadlifts *
7 Burpees over bar
Run 200m

Rest 1 minute
*Choose a challenging weight that allows for unbroken sets.

A. Thrusters 7×3

B. "Jackie"
1000m Row
50 Thrusters 20/15kg
30 Pull-ups

Join Olivia at 7am. Please book in.

Partner Workout:
Partner A/Partner B
For max load lifted:
0-1:30
A. Run 360m
B. Deadlift
1:30-3:00
A. Deadlift
B. Run 360m
3:00-4:00 Rest

4:00-5:30
A. Run 360m
B. Hang Cleans
5:30-7:00
A. Hang Cleans
B. Run 360m
7:00-8:00 Rest

8:00-9:30
A. Run 360m
B. Shoulder to Overhead
9:30-11:00
A. Shoulder to Overhead
B. Run 360m
11:00-12:00 Rest

12:00-13:30
A. Run 360m
B. Hang Cleans
13:30-15:00
A. Hang Cleans
B. Run 360m
15:00-16:00 Rest

16:00-17:30
A. Run 360m
B. Deadlift
17:30-19:00
A. Deadlift
B. Run 360m
19:00-20:00 Rest

*Choose a weight for each movement (both partners to lift the same load). *Weights must be maintained for both sets of movement. Eg. Deadlift 50kg, Hang Clean 40kg, Shoulder to Overhead x 30kg, Hang Clean 40kg, Deadlift 50kg.
Score total load. Ie. Weight x reps for all movements.

A. Snatch – Technique focus
Working with a partner
YGIG x 7 cycles (Light load)
1 Snatch + 2 Snatch Balance + 3 Overhead Squats
YGIG x 10 cycles (Moderate load)
Snatch (Alternate between Power Snatch/Squat Snatch)
YGIG x 7 cycles (Increase in load)
Snatch (Any style)

B. Partner workout:
For time:
50 Devils Press 22.5/15kg
* Share reps anyhow

Six rounds:
Min 0--1: 'X' Strict toes to bar *
Min 1-2: 7 Hang Clean *
Min 2- 4: Run 360m

*Choose your own reps and weight with technique focus.