WODs

*Thanks to everyone who came along to the beach workout on Saturday. We’ll certainly be doing more training in the great outdoors in the coming months!

Five rounds for time of:
15 Thrusters 60/40kg
Run 400m

Beach workout today 7:30-8:30am see the attached map for details of where to go.

Bring a towel in case you decide to go for a swim after the workout and your money for breakfast afterwards (if you’re keen).

If we decide to move the workout back to the gym due to bad weather we will update the website by 7am in the morning.

A. Five rounds:
6-8 Bent Over Row
Push-up, Dip, HSPU
*Perform these as a superset.
*Pick a pushing movement that will see you get between 8-12 reps in your first set.

B. Three rounds:
Max reps Pull-ups
*Rest 60 sec. between rounds.

*Please note that this Saturday’s training will take place at the beach. Details can be found above.

A. Build to a heavy Hang Snatch (15 min.)

B. CrossFit Open 15.1
AMRAP in 9 min.
5 Snatch 52.5/35kg
10 Deadlift 52.5/35kg
15 Toes to Bar

A. 1RM Front Squat
*Compare to last time – here.

B. Five rounds for time of:
10 Front Squat 60kg
20 Lateral Jumps (over barbell)
*Compare to last time – here.

Five rounds for time of:
Run 400m
30 Kettlebell Swings 24/16kg
*10 Burpee penalty for each break in KB swings.
*Pay the penalties at the end of the last set of KB swings.

A reminder that we are closed today for the public holiday. Have a great day.

7.00am – something fun.
8.00am – something less fun.
*Come in and get some credits for the long weekend!

Five rounds for time of:
10 x 20m Shuttle Run
5 Cleans (power or full) 85/55kg
10 C2B Pull-ups

B. Pause Front Squat + Front Squat
*Maintain the heaviest weight possible for 5 sets.
*Week 12 of 12. 1RM re-test next week!

B. 10 Rounds for time of:
20 Front Rack Lunge 40/30kg
10 Push-ups
*Reduce the reps on the lunges by 2 per round.