The WOD's

WOD: Friday

Here’s a taste of one of this year’s CrossFit Games workouts:

For Time:
400M Run
18 Muscle-Ups
400M Run
15 Muscle-Ups
400M Run
12 Muscle-Ups
*Each time you break a set of muscle-ups you must run 200M
*If scaling is required you may reduce the reps or substitute the ring muscle ups with bar muscle-ups, C2B pull-ups, pull-ups, ring rows etc.



WOD: Thursday

A. Front Squat + Pause Front Squat + Jerk
*Work to a max – 20 min.
*Pause in the bottom of the 2nd squat for 2 sec.

B. 1000m row.

WOD: Wednesday

*Another day and another strong lady.  Madi: Back squat 107.5kg @ 56kg BW (narrowly missed 110kg!)

Five x 2+2 min. rounds:
2 min to complete:
7 Hang Power Cleans 70/45kg
15 Box Jumps
Max reps Toes to Bar
2 min to complete:
run 200m

WOD: Tuesday

*Well done to Rach for hitting a 100kg Back Squat for the first time! (click the picture to watch)

A. Floor Press 5-5-5-5-5 (20 min)

B. 5 x max reps Dips
*Rest 1 min.

C. 8 Rounds: Tabata Burpees

WOD: Monday

1. Five rounds for time of:
6 Thruster 60/40kg
6 Bar Muscle-ups

2. Five rounds for time of:
7 Thruster 50/40kg
7 C2B Pull-ups

3. Five rounds for time of:
8 Thruster 40/30kg
8 Pull-ups

4. Five rounds for time of:
10 Thruster 30/20kg
10 Ring Rows

Choose from one of the following:

WOD: Saturday

*Congratulations to Bodo and Brooke on the arrival of their baby girl!

7.00am
0.00-5.00
EMOM x 5: 10 DB Snatch
5.00-15.00
EMOM x 10: 10-20-30m shuttle run
15.00-until you’re done
10-9-8-7-6-5-4-3-2-1 reps of:
Pull-ups (C2B for advanced athletes)
25 Double-unders
*DB weight will start at 10/20kg for women/men and advance by 2.5kg each minute.

8.00am
Come in and see!

WOD: Friday

*Sorry for the lack of results over the last few days – tech issues.

A. Overhead Squat 1-1-1-1-1
B. Front Squat 3-3-3-3-3
C. Back Squat 5-5-5-5-5

WOD: Thursday

*A friendly reminder to everyone who picked up their shirt for the Hursty WOD to bring your payment of $20. Thanks!

Five rounds for time of:
20 Push-ups
15 Toes to Bar
10 Hang Power Clean 70/50kg

WOD: Wednesday

A huge thank you to everyone who turned up to support our memorial WOD for Brendan Hurst!

Today’s workout is designed to be active recovery however if you missed the Hursty WOD or feel pretty good we can tweak this up to make it more challenging.

Four rounds:
0-2 min: 400m row
2-4 min: 20 x 10m Shuttle
4-6 min: 20 Abmat Sit-ups

WOD: Tuesday

“Hursty”
15 Rounds for time of:
Sprint 100m
7 Front squats 60/40kg
Sprint 100m
7 Burpee pulls (jump to a pull-up bar that is 30cm above standing reach)

Brendan “Hursty” Hurst was killed on the 15/07/07 while serving in Iraq as a civilian contractor training local police officers as a result of injuries sustained during an ambush on the outskirts of Bagdad.
Brendan had previously served as a Police Officer in the Queensland Police Force for over 15 years and was highly regarded and respected by his colleagues. Brendan was partner to Tanya and Father to Max. Sadly, Max was only a few weeks old when Brendan passed away. He is survived and will always be in the hearts of his partner, Tanya Cashin and Son Max Hurst.