Ten rounds for time of: 10 Dumbbell Push Press (2 x22.5/15kg) Run 100m 10 Dumbbell Deadlifts (2 x22.5/15kg) Run 100m Rest 30 seconds Photo: It is almost that time of year... IN BOX OPEN!! Team Captains are being confirmed, then the recruitment starts. ARE YOU READY???

A. Build to a heavy Hang Clean
*Power or Squat.

B. 3 Rounds For Time
50 Air Squats
7 Bar Muscle-Ups
10 Hang Power Cleans 60/42.5kg
*15 minute cut-off.

BEACH WOD @7am

Check out full details here

Time to get outside and have some FUN in the SUN.

Where: Meet at Minkara Park (refer map below).This is the street running adjacent to BFresh. 
Time: 7am

Hey Crew, Let’s get outside this weekend and hit the beach for a BEACH WOD

Three rounds for time:
20 Hang Power Snatch *
Run 560m

*Choose your own load. Guide: 3-4sets for 20 Hang Power Snatch on the 1st round.

A. Five x 10 Front Rack Reverse Lunges (Per Side) *
*Climb in weight

B. EMOM x 10minutes:
Gymnastic Pulling Complex *
*Choose your own complex. Eg. 1 Bar Muscle-up + 2 C2B + 3 Pull-ups

CrossFit Open 21.1
1 Wall Walk
10 Double-unders
3 Wall Walks
30 Double-unders
6 Wall Walks
60 Double-unders
9 Wall Walks
90 Double-unders
15 Wall Walks
150 Double-unders
21 Wall Walk
210 Double-unders
*All of the normal CF Open scalings will be available.

It was great to see so many people back in the gym yesterday. For those that haven’t been training over the festive season remember to take it easy this week. Give your body and mind a chance to get back into the swing of it and you will start feeling good again very soon.

For completion:
Run or Row
180m
Rest 1 minute
360m
Rest 1 minute
560m
Rest 1 minute
860m
Rest 1 minute
560m
Rest 1 minute
360m
Rest 1 minute
180m

*This format can have various approaches depending upon the individual/training, etc. Options will be discussed during the brief.

We are back to full schedule today. We are looking forward to getting everyone back in the box this week.

A. Front Squat 10-10-10-10
*Bar taken from the ground

B. Opposing ladder for load of:
Power Cleans (Touch & Go) (10-9-8-7-6-5-4-3-2-1 reps) *
Burpees (1-2-3-4-5-6-7-8-9-10 reps)
*Choose your own load for Power Cleans. Must be unbroken touch & go for RXD.
* 10 minute cut-off