WODs

Five rounds for time of:
15 Push Jerk 60/40kg
15 C2B Pull-ups

Seven rounds x 2 min. rounds:
Row 300/275m
Max reps Double-unders
*Rest as necessary between rounds

For time:
50 Cal. Row
50 Box Step-over 22.5/15kg (20″ box)
50 Toes to Bar
50 Deadlift 85/50kg
50m Walking Lunge

A. Pause Overhead Squat + Overhead Squat
*Pause for 10 seconds in the first rep.
*Build in weight across 5-7 sets.
Notes: The goal here is to develop strength in position. Develop a strong overhead squat and you’ve superseded the mobility requirements for almost every other squat based movement in CrossFit.

B. 30-20-10 reps for time of:
DB Squat Snatch 15/10kg
Burpees (over the DB)
Notes: As above, this workout will reward athletes with good mobility and hopefully encourage those who don’t to work their weaknesses.

In 20 minutes:
“Isabel”
30 Snatch for time.
*60/40kg

“Grace”
30 Clean & Jerk for time.
*60/40kg

*The rest break in the middle is up to you but you must complete Grace on or before 20 minutes for Rx’d. Your score is the total of your work time.

Loop

*Never fear, if you can’t/don’t want to climb a rope, there will be plenty of options. Don’t forget your long socks.

Option 1:
AMRAP in 20 minutes:
2 Rope Climb
10/7 HSPU
50 Double-unders
*The first rope climb is legless.

Option 2:
1 Rope Climb
10/7 Push-ups
30 Double-unders

A. 5 x 50m Farmers Carry
*2 x 25m efforts with a compulsory put down at each end.
*Rest as necessary between efforts.

B. 5 x 30m Overhead Carry
*3 x 10m efforts with a compulsory put down at each end.
*Rest as necessary between efforts.

Thanks to Tom Bennett for the photo @Tom_Bennett_Photo

*What an awesome weekend we had a the Australian CrossFit Championships! If you have the chance to attend the sanctioned event in Wollongong later in the year, we highly recommend it. Whatever you’re reason for training, we guarantee that you’ll walk away from one of these events pumped up.

EMOM x 30:
1. 3 Cleans
2. Push-ups
3. Double-unders
*Your choice for load/reps with the aim of maintaining throughout.

Photo: Chloe & Maddie Sturt at the Australian CrossFit Qualifiers. Congratulations to Maddie- for winning her position to the CrossFit Games 2019.

We hope you all had a wonderful Australia Day!!!

Reminder the box will be closed Monday for the public holiday. See you Tuesday.

Home WOD:
For time:
100-80-60-40-20 Squats
50/25-40/20-30/15-20/10-10/5 Push-ups

Complete 100 Squats, 50/25 Push-ups, 80 Squats, 40/20 Push-ups, etc…

Ladies start at 25 Push-ups, reduce by 5 push-ups each round.

#Scale: work half rep squats and 25 down to 5 push-ups.

Photo: Chloe with Sam Briggs at Australian CrossFit Qualifiers. She had waited all weekend for this moment.