The WOD's

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WOD: Thursday

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Five rounds for reps of:
Max reps Push-ups
Max reps Ring Row
*Move straight from the push-ups to the rings.
*Rest after the ring rows.
*Feet on box in line with hands for ring rows.
*Feel free to scale up the push-ups if you can do more than 30 in one go.

Post totals and grand total to comments.

Wall Rack 1

WOD: Wednesday

Six, 90 second rounds of:
Run 200m
5 Hang Power Clean 70/45kg
Max reps Toes to Bar
*Rest 90 sec. between rounds.
*Perform 30 sec Plank during rest.

Post total T2B to comments.

wall squats

WOD: Tuesday

Happy Birthday Burpees to Amber today!

Complete 4 cycles of:
8 DB Shoulder Press
20 Strict Abmat Sit-ups
Max effort UB Double-unders or 1 min.
10 x Good Morning
*This is not for time, however the aim is to move through the stations with enough rest to complete good reps but not so much rest that you lose the conditioning effect.

Post load for Shoulder Press and Good Mornings and reps for DU to comments.

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WOD: Monday

For time:
30 Back Squat
30 Chest to Bar Pull-ups
20 Front Squats
20 Strict Pull-ups
10 Overhead Squats
10 Muscle-ups
*Load – 60/40kg
*20 min. cut off.

Post time to comments.

Ring Close up

WOD: Saturday

Today’s session will be an indoor obstacle course.  Come in for a bit of fun!

WOD: Friday

A. Alternate between 1 & 2 on the minute for 7 rounds:
1. Push (HSPU, Ring Dip or Push-up) – choose own reps.
2. T2B (15 reps or 30 seconds, whichever comes first)

B. Stretch & Mobility.

Post movement choice, reps and total T2B to comments.

WOD: Thursday

With a 20 minute time cap:
Run 2.4km
1 Clean + 4 Front Squats
*Have as many goes as you like at the clean + front squat – only your highest score counts.
*If a power clean is used, you must perform 5 front squats in addition.

Post load to comments.

Bar Facing Burpee

WOD: Wednesday

AMRAP in 10 minutes of:
50 Bar Facing Burpees
30 Thrusters 50/35kg
10 Muscle-ups

Post rounds and reps to comments.

WOD: Tuesday

A. 4 x 8-10 Bench Press

B. 4 x 8-10 Pendlay Row

Post loads to comments.

WOD: Monday

A. Work to a heavy Overhead Squat x 5.

B. Max reps in 5 minutes of:
Snatch 60/40kg
*Reps must be caught in the bottom of the squat in one movement for rx’d.
*For those scaling, the priority is to master the movement. Pick a weight that allows you to receive the bar in a full squat.

Post load and reps to comments.

Well done to Renee who qualified for the State Championships in the 50m Butterfly over the weekend.  This is an especially impressive achievement since Renee has had no specific preparation other than CrossFit and some recreational swimming.