WODs

For time:
150 Wallball 9/6kg
75 Power Cleans 60/40kg
50 Burpees

*Partition reps anyhow.

Photo: Welcome on board Daniel. In a short time we have already seen huge improvement in quality of movement. Keep doing what you are doing Daniel!!!

Partner Workout:
AMRAP in 20 minutes:
100 Cal Row
100 Cal Bike
20 x 180m Run (Alternating)
*Share work anyhow with your partner until all calories have been completed, then alternate through the run.

Photo: Who loves the bike? Tim loves the bike 😀
Partner up for some “FUN”.

A. Technique focus:
1 Power Snatch +
2 Snatch Balance +
3 Overhead Squats

B. Back Squats (3-3-3) (Cycle 3, Week 2)
70% x 3
80% x 3
90% x 3+

A. Work for 20 minutes:
Hang Power Clean + Squat Clean
*Break between reps.
*Increment or hold weight across sets.

B. For time:
50-40-30-20-10 reps:
Strict Sit-ups
Plank

Ascend for 5-4-3-2-1 minutes of :
1 x Strict Pull-ups,
1 x Wall Walk,
10 Double-unders

*Add 1-1-10 reps per round.
*Each block of work starts at 1-1-10reps
* Rest 1 minute between each block of work.

Wall Walks- Hands to contact 10″ line at wall.

For total load: 0-4 minutes: Run 360m Max Deadlifts 50/35kg Rest 2 minutes 6-10 minutes: Run 360m Max Power Cleans 50/35kg Rest 2 minutes 12-16 minutes: Run 360m Max Shoulder to Overhead 50/35kg Rest 2 minutes: 18 - 22 minutes: Run 360m Max Power Cleans 50/35kg Rest 2 minutes 24 - 28 minutes: Run 360m Max Deadlifts 50/35kg *All movements to be completed at the same weight. * Score= total repetitions x weight. Eg. 212 reps x 35kg= 7,420kg moved or 180 reps x 50kg = 9,000kg moved. Photo: Welcome on board to Olivia Edmonds - joining our Coaching crew. Photo: We are excited to welcome Olivia Edmonds on board as our new Coach. Starting next week Olivia will be a regular in the box, both as a Coach and athlete.

Five rounds, each for time of:
Bike 25/20cal
20 Kettlebell Swings 24/16kg
15 Toes to bar

*Rest as necessary between rounds (approx. 6 minute cycle).

Photo: CrossFit Theoretical Hierarchy of Development – Read full article here

CrossFit Open 17.5
10 rounds for time of:
9 Thrusters 42.5/30kg
35 Double-unders

A. Choose one of the following formats:
1. EMOM x 10 minutes:
Gymnastic Pull *
*Choose your own movement and repetitions.
or,
2. Five rounds, on a 2:30 cycle:
Gymnastic Pull *
(0-2:30-5:00-7:30-10:00 minutes)
*Choose your pull movement.
Pull-ups (Strict, Kipping, C2B), Muscle-ups (Bar or Ring)

B. Partner workout:
Increment for 10 minutes:
Burpee Box Jump Over (1-2-3-4-5…)*

*YGIG format. Both partners to complete the same number before progressing on.

Photo: Dob. For those checking the whiteboard you would have noticed Dob’s name at the top of the leaderboard most days. Super dedicated to improvement it is great seeing you moving from strength to strength and even better your humble attitude in all of your achievements.

A. Back Squat (5-5-5) (Cycle 3, week 1)
*Calculate % below off 90% of 1RM + 10kg 
65% x 5
75% x 5
85% x 5+ 

B. AMRAP in 15 minutes of:
Run 360m
Rest 1 minute.