Perform as many rounds as possible in 6 min of:
5 Power Clean 65/45kg
10 Toes to Bar
15 Wall Ball 10/6kg (9ft for ladies)

Rest 1 min.

Perform as many rounds as possible in 5 min of:
5 Power Clean 65/45kg
10 Toes to Bar
15 Wall Ball 10/6kg (9ft for ladies)

Rest 2 min.

Perform as many rounds as possible in 4 min of:
5 Power Clean 65/45kg
10 Toes to Bar
15 Wall Ball 10/6kg (9ft for ladies)

Notes: This is an interval version of CrossFit Open workout 11.5 which was a continuous 18 minute AMRAP. Why split it into intervals? The intervals allow you to play around with different pacing/strategy and the rest breaks give you an “out” if you get it wrong. My suggestion is that you hit the 6 min. interval as though you were working for 18 min. continuously and see how you feel by the 6th minute. If you get it wrong and go out too hard, you at least have a rest break after 6 minutes to sort it out and if you go too easy you can learn from this and find ways to pick it up in the latter intervals.

7.00am
This session will be run as an indoor/outdoor obstacle course/circuit.
AMRAP in 30 min:
Run from back door to hill (between gym and bridge)
10 x Hill Run (1 = up & down)
30 Box Jumps/Step-ups (under bridge)
10 x Hill Run
Run to front door of gym around park
Overs and unders x 10m
Bear Crawl 10m
Walking Lunge to back door
Repeat!!!

Confused? It will all make sense when you get to the gym in the morning – should be a good fun session.

8.00am
Come in and see!

Check out our latest Athlete Spotlight featuring Nikki.

Five rounds:
DB Bench Press 8-10 Reps
Row 400m
Rest as necessary between exercises.

EMOM x 10:
Wall Ball 10/6kg

Rest 3 min.

EMOM x 8:
Burpee Box Jump Over 24/20″

Rest 3 min.

EMOM x 6:
Russian Swing 32/24kg

Notes: You get to choose the reps for this one with rx’d being dependent on maintaining those reps for each round (with full range of motion and prescribed weights/heights of course). For example, if you choose 10 wall ball, then you need to do 10 each round for rx’d. You can pick a different number for each movement but it must be maintained. If you fail to maintain your chosen number, your lowest reps in any given round will be your score for that movement.

A. Pendlay Row 4 x 8
*Rest 2 min.

B. Three rounds for reps:
1 minute: Pull-ups (choose a style that is appropriate to your goals)
1 minute: Parallette Shoot Through
1 minute: Toes to Bar
1 minute: Rest

A. Clean & Jerk 1.1
*Build to a max.
*Take a 10 sec. reset between reps.

B. Five rounds for time of:
10 Front Squats 60/40kg
20 Lateral Jumps (over barbell)

*Please note that the gym is closed today for Australia Day.  Have a great day celebrating this great country we live in!

Ten rounds for time of:
Run 100m
10 Lunges 20/15kg
Farmers Carry 100m 2 x 24/16kg KB’s
Rest 30 sec.