WODs

Ascend for 20 minutes:
Run 100m
30 sec Plank
10 Double-unders

*Increase Double-unders by 10 reps each round.

Five rounds, each for time of:
25 Cal Bike
20 Dumbbell Hang Snatch 22.5/15kg
15 Pull-ups

Rest as necessary between rounds.

*Advanced athletes scale to Chest to bar or strict pull-ups.

“The Chief”
AMRAP in 3 min.
3 Power Clean 60/40kg
6 Push-ups
9 Squats
*Repeat for a total of five, 3 minute cycles.
*Rest 1 min. between cycles.

Compare to last time here

“UNKNOWN & UNKNOWABLE”

Saturday’s WOD is inspired by 2018 CrossFit Games WOD: CHAOS.

Athletes will not know the duration, number of events, movements or repetitions to be completed- so be prepared for anything.
The weather is forecast to be sunny (fingers crossed).

NOTE# Please book in for the WOD early so I know if I need to add an additional session.

For time:
21-15-9 reps of:
Overhead Squats 50/35kg
Deadlift 50/35kg

Rest 3 minutes

9-15-21 reps of:
Front Squats 50/35kg
Deadlift 50/35kg

For time:
Bike 2000/1750m (4 minute cut-off)
21-15-9
Toes to Bar
Ball Slams 20/12kg
Rest 2 minutes
15-12-9
Toes to Bar
Ball Slams
Rest 1 minute
9-6-3
Toes to Bar
Ball Slams

*20 minute cut-off

A. Complete:
Deadlift + Hang Squat Clean+ Front Squat + Jerk

*Move well and increment or hold weight as necessary.

B. Back Squats (3-3-3) (Cycle 4, Week 2)
70% x 3
80% x 3
90% x 3+
*Reminder- During cycle 4 we have added 15kg to our 1RM, and use 90% of this for our percentages.  

Photo: Who is this beautiful man? Tom Bennett photography doing his magic and capturing our best sides.

EMOM x 30 mins:
Min 1. Row 200/180m
Min 2. Max Shuttle Runs x 10m
Min 3. Rest
Min 4. Max Shuttle Runs x 10m
Min 5. Double-under x 50
Min 6. Rest

Photo: Greg during the team WOD on Saturday. This man is pure inspiration. Photo courtesy of Tom Bennett photography.
www.tombennettphotography.com

Increment as far as possible in 18 minutes:
Gymnastic Pull x 1*
Overhead Lunge x 10 (Single DB 22.5/15kg- Left hand)
Gymnastic Push x 1 *
Overhead Lunge x 10 (Single DB 22.5/15kg- Right hand)

*Choose your own Pull and Push. Increment by 1 rep each round.

*Pull-ups, Strict, Chest to bar, Strict C2B, Bar Muscle-ups
*Push-ups, Hand release Push-up, Decline Push-up, HSPU.

Photo: Congratulations to our newly weds – Chloe and Max, who got married on Saturday. We hope your day was magical. Enjoy your honeymoon and we look forward to seeing you back soon.

Time to get outside for some “Surprise” FUN with Marie.

then…

Join us for a carpark BBQ breakfast from 8am.