7.00am
“The Beach” (modified)
For time:
Run 600m
50 Thrusters 30/20kg
30 Burpees
Run 1200m
30 Burpees
50 Thrusters
Run 600m
*30 min cut off.

8.00am
“The Beach” (modified)
Run 600m
50 Thrusters 16/12kg KB’s
30 Burpees
Run 1200m
50 Thrusters
30 Burpees
Run 600m

Photo courtesy of games.crossfit.com

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.

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:

*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!

*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

*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

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