WODs

Partner Workout
Ascend as far as possible in 20 minutes:
3 Slam Ball/Wall Ball 12/9kg
3 Toes to Bar
6 Slam Ball/Wall Ball
6 Toes to Bar
9 Slam Ball/Wall Ball
9 Toes to Bar
*Increment by 3 each round.
*Flow: While one partner performs the SBWB/Toes to Bar, the other will hold a plank. Once both partners have completed the round of 3’s, they will advance to the round of 6’s etc. Work must cease if the partner on the plank station breaks position.

*Thanks to Jason S for sharing this photo of the CrossFit gym he attended while holidaying in Vietnam.

A. Push Jerk + Split Jerk
*Spend 15 minutes working technique/building in weight.

B. 5 x 2 minute rounds:
30 Double-unders
Run 200m
Max Double-unders
*Rest 1 min.

AMRAP in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
*Perform 10 Power Cleans 70/47.5kg at 0:00 and every 4:00 from there.

With the weather starting to warm up – lets get outside and make the most of our beautiful surroundings.

BRING A FRIEND and join us for a Fun beach/park workout this Saturday:
When: Saturday 1st September @ 7:30am
Where: Kawana Island- beach (In front of Mykie’s by the Bay)
*Parking can be difficult- aim to carpool where possible.

Breakfast at Mykie’s by the Bay afterwards for anyone that can make it.

A. Every 2 min. x 10 rounds:
1 Clean & Jerk
*Build across the sets to a heavy single for the day.
*Any style of Clean & Jerk.

B. 10-1 reps for time of:
Unbroken T&G Power Clean 60/40kg

AMRAP in 20 minutes:
100 Double-unders
50 Kettlebell Swings
20 Toes to Bar

*Don’t forget CrossFit is now at 9:15am.

A. Landmine Rows 5 x 8-10 reps.

B. 5 x 2 minute rounds:
10 Burpees
Run 200m
Max Burpees
*Rest 1 min. between rounds.

A. EMOM x 10:
1 Snatch
*Any style from the ground.
*Increment in weight to a max for the day.

B. Advance as far as possible in 12 minutes:
10 Kipping Pull-ups
10 Push-ups
Run 100m
10 Kipping C2B Pull-ups
10 Push-ups
Run 100m
10 Strict Pull-ups
10 Push-ups
Run 100m
10 Strict C2B Pull-ups
10 Push-ups
Run 100m
10 Muscle-ups
10 Push-ups
Run 100m
10 Strict Muscle-ups
10 Push-ups
Run 100m

*Reminder: There is an additional CrossFit Class at 9:15 on Monday, Wednesday and Friday starting this week.

Five rounds, each for time of:
30 Ball Slam 12/9kg
20/16 Cal. Row
10 DB Hang Squat Clean/Thruster 22.5/15kg
*Rest as necessary between rounds.