A. 4 rounds: (Light load)
Power Snatch +
Hang squat snatch +
Tempo overhead squat (3 down-2 bottom-1 up)

4 rounds:(Moderate load)
Power Snatch +
Hang Squat Snatch

5 cycles: (Increment in load)
1 Hang Squat snatch

B. AMRAP in 10 minutes:
5 Hang squat snatch *
35 Double- unders

* Choose a weight that allows for quality unbroken efforts.

Note: Squat Snatch is priority over load. Power Snatch + OHS is considered a scale.

Photo: Congratulations Sonia for taking 1st place at Masters HQ over the weekend.

A. For time:
Row 500m/Ski 500m
Five rounds:
10 Hang Cleans 50/35kg
15 Deadlifts 50/35kg
then,
Run 1000m

Rest between A & B

B. For time:
Echo 1250m,
Five rounds:
10 Chest to bar Pull-ups
15 Kettlebell Swings 24/16kg
then,
Run 1000m

*Complete in any order.
Score: Time Part A, Part B + Total working time.

Photo: Congratulations to one of our newest members Alison for stepping outside of her comfort zone and competing at the Masters HQ comp over the weekend. As a bonus she went home with 2nd prize!!!
Well done Alison. Photo courtesy of Deb.

A. Back Squat 10-10-10

B. Increment as far as possible in 12 minutes:
10-20-30-40.... Wall ball (Advanced aim for unbroken)
Run 200m

Photo: A huge thank you to everyone that came and supported Burpees for Bravehearts. What a great morning for a wonderful cause.

Join us and the LSKD crew from 7am for a charity morning – with the goal of raising awareness and funds for Bravehearts. Supporting victims of child sexual abuse.

A huge thank you to our friend Colin Noble who has actively included the CrossFit community – Read more here

We would love if everyone could make a $10 Donation via QR Code.

In teams of 2-4:

For time:
RXD 777 Burpees
Intermediate 383 Burpees
Beginner 84 Burpees

Five rounds, each for time:
500m Echo
200m Row
200m Run
Rest 2 minutes

5 sets:
5 Push Press (bar taken from ground)
'X' Strict pull-ups
20 Sit-ups

Complete as a superset
Rest 2 minutes.

Seven rounds:
7 Deadlifts *
7 Burpees over bar
Run 200m

Rest 1 minute
*Choose a challenging weight that allows for unbroken sets.

Burpees for Bravehearts.

Saturday 14th June from 7am we will be running Burpees for Bravehearts alongside our friend/CrossFitter and all round amazing human (Colin Noble) with the goal of raising $1000 for Bravehearts.

A bit of background from Colin:
Last year I was part of something much bigger than I imagined when I took part in the Bravehearts 777 Marathon.
Running 7 marathons, in 7 states over 7 consecutive days.

The physical aspect of the challenge, while daunting bore no significance on the immense sense of purpose running for a cause dedicated to the prevention and treatment of child sex abuse.

My personal fundraising tally was in excess of $17k with a group total of $750k!!
This year we want to hit $1million!!!
When I started doing triathlons and then onto 777, I missed tapping into the CrossFit community.

Here is a whole community so close to us who many will have been affected by child sex abuse and may not know all of the avenues of support available to them, their family or friends, through the amazing work Bravehearts do.

Here’s where I had an idea… Burpees for Bravehearts!!
Does exactly what it says on the tin!!

We would love to have as many people on board in raising as much money as possible for such a great cause. Participation donations of $10 directly to Bravehearts on the day. If you can’t participate your donation would still be greatly appreciated.

For Time:
Must be with a partner, teams of 3 or 4 to symbolize we are not alone when having to deal with child sex abuse.
RXD
777 Burpees (Bravehearts 777 Marathon)
Intermediate
343 Burpees (7×7=49 x7=343)
Scaled
84 Burpees (77+7=84)

Read below to get some statistics and additional inspiration to participate and donate.

Some statistics:
More than 1 in 4 Australians have experienced child sex abuse.
Among Australian children who have been sexaully abused, for more than 78% it happened more than once.
In up to 90% of child sex abuse cases, the offender is known to the child/family.
In more than half of cases the onset of child sex abuse is from 0-8 years.
Burpees can put you in a dark place, just as child sex abuse can.
Burpees hurt, but not as much as child sex abuse.

When you think you’re in a dark place doing burpees today, think of the unfortunate 1 in 4 who have experienced child sex abuse, then question if you are really in a dark place.

Let’s do this together!!!
Note: Bring your friends and family– the more the better!!!

A. Thrusters 7×3

B. "Jackie"
1000m Row
50 Thrusters 20/15kg
30 Pull-ups