WODs

A. Strict Pull-up: 5-7 sets x max. reps.

B. Four rounds for time of:
30 Russian Swings 24/16kg
60 second plank

*Sets must be unbroken to count.

Photo: So proud of Davina who has been working hard on improving her squat.

“Elizabeth”
21-15-9 reps for time of:
Clean 60/42.5kg
Ring Dip

Photo: Luke O – courtesy of Grant Williams.

A. Snatch Balance 7-10 x 3 reps.
*Build or maintain load depending on your proficiency with the movement.

B. Ascend for 10 minutes:
Double-unders: 10-20-30-40-50-60-70 etc. reps.
*Sets must be unbroken to count.

EMOM x 10:
1 Burpee
*Increase by 1 rep per minute.
EMOM x 10:
10 Dumbbell Snatch 22.5/15kg
*Increase by 1 rep per minute.
Death by 20m
*Increase by 1 rep per minute until you fail.

*This is a continuous workout with no scheduled rest breaks.

Push Press + Push Jerk + Split Jerk
*7-10 sets at moderate to heavy load.

Optional:
100 KB Swings 24/16kg
*3 Burpees on the start of the minute.

Row 1000m
Bear Crawl 75m
360m Deadball Carry 30/20kg
Run (to weir and back)

A. Build to a heavy Hang Clean
*Power or Squat.

B. Nasty Girls
Three rounds for time of:
50 Squats
10 Hang Power Clean 60/40kg
7 Muscle-ups
*Scale movements to stay inside a 10 min. time cap.

AMRAP in 20 minutes:
7/5 Ring Row (feet in line with hands)
14 Abmat Sit-up (strict)
100 Skip

Photo: Courtesy of Grant Williams.

Four rounds for time of:
Run 560m
15 Thrusters 60/40kg
*You’re welcome!

Come and join us for a “FUN” partner/team workout. The best session for those wanting to try CrossFit for the first time. No technical movements, just a great workout with our awesome community.
Hope to see you there!!

Quote: Thanks to Nata- I loved it!!!