Four cycles, each for time:
Row 400m
Run 400m

Rest between efforts.

10-9-8-7-6-5-4-3-2-1 reps of:
Front Squats *
Strict Pull-up or Chin-up (unbroken)*

(35 minute working time)
* Advanced athletes chest to bar pull-ups.

A. Work to a heavy complex.
1 Deadlift+ 1 Hang Power Clean + 1 Push Jerk

B. "DT"
Five rounds for time:
12 Deadlift
9 Hang Power Clean s
6 Push Jerk
*70/47.5kg

Photo: Congratulations to Deb & Lesley (CrossFit The Stables) for pairing up and taking on the "Fittest in the Yard Challenge". These ladies have been prepping for their big upcoming competition Masters League. So good seeing their hard work paying off.

Partner Workout:
Two rounds for Max repetitions:
In four minutes:
Run 360m (together)
1. Max repetition- Sled Push
2. Max repetition- Deadball over shoulder
3. Max Dumbbell Squats 22.5/15kg
4. Max Toes to Bar

*Rest 1 minute between efforts.

30 minute AMRAP:
50m Farmers carry
100 skip
45 second dead hang
200m Row/500m Ech/400m C2 Bike

Photo: Congratulations to our girl @chloesaliba06 who had her most successful weightlifting competition. Commonwealth Championships in India: Achieving 6 of 6 lifts: Snatch 77kg + Clean & Jerk 103kg – Total 180kg (competition personal best) What an amazing experience!!

A. Five rounds:
3 Front Squats + 5 Back Squats

B. Five rounds for time:
10 Left hand Russian Kettlebell Swings
10 Goblet lunge
10 Right hand Russian Kettlebell Swings
10 Goblet lunge
Run 200m
*24/16kg Kettlebell

EMOM X 20 minutes (2 rounds):
Min 1: Pull 1
Min 2: Dumbbell Bench X 10 reps
Min 3: Pull 2
Min 4: 'X' Dips
Min 5: Pull 3
Min 6: Dumbbell Bench X 10 reps
Min 7: Pull 4
Min 8: 'X' Dips
Min 9: Pull 5
Min 10: Dumbbell Bench X 10 reps

Pull 1: Over grasp
Pull 2: Under grasp
Pull 3: Ring Pull-up
Pull 4: Rope Pull-up
Pull 5: Peg board

For time:
Run 800m, then
3 rounds:
7 Wall walks
7 Power Cleans 70/50kg
Then,
Run 400m,
Then
3 rounds:
7 Wall walks
7 Power Cleans 70/50kg
Then,
Run 800m

Photo: An oldie but a goody of Mark. Thank you @GrantWilliamsPhoto

Join Luke at 7am for a great partner workout.

For max meters:
A. In 10 minutes:
Buy In: 100 Wallball 9/6kg (shared anyhow)
Max Meter Row (Change every 200m)
Rest 2 minute
B. In 10 minutes:
Buy In: 80 Box Step-ups 20/15kg plate (Share anyhow)
Max Meter Echo (Change every 500m)
Rest 2 minute
C. In 10 minutes:
Buy In: 400m Farmers Carry 24/16kg (Share anyhow)
Max Meter 10m Shuttle Runs (Change every 10 x 10m)
Rest 2 minute

Total Score= Total meters covered.
*Complete in any order, following the order of the board (Eg. B, C, A).


Photo: Wishing our girl @ChloeSaliba06 the best as she puts the Green & Gold back on for the Commonwealth Weightlifting Championships in India (Competing on the 27Aug). You have done the hard work- time to enjoy it!!!