The WOD is the "workout of the day"

REMINDER: THERE IS A 4:15PM CLASS MONDAY TO FRIDAY NOW

Level 1

Skill: Push Press

WOD:
15 Min AMRAP
15 Sit-Ups
12 Box Jumps 24/20"
9 Push Press 50/35kg

Level 2

Part A:
Clean 5x3 (Heavy, but perfect), rest 60s

Part B: 

For Time
15 Deadlifts 140/100kg
50 Double Unders
12 Deadlifts
50 Double Unders
9 Deadlifts
50 Double Unders

DAILY MOBILITY

WEIGHTLIFTING ARTICLE TO READ

REMINDER: THERE IS A 4:15PM CLASS MONDAY TO FRIDAY NOW

Level 1

Skill: Deadlift

WOD:
Deadlift 5x5

Finisher: Tabata Air Squats

then,

Accumulate as much time as possible in a hollow body position, in 5 mins

Level 2

Part A:
a) Push Press 3x5 (heaviest possible), rest 60s 
b) 3x15 Hip Extension (heaviest possible) rest 60s

Part B:

15 Min AMRAP 
Run 400m
15 Chest to Bar Pull-Ups

Part C:

150 Hollow Rocks for time. If time doesn't permit, complete at home.

DAILY MOBILITY

REMINDER: THERE IS A 4:15PM CLASS MONDAY TO FRIDAY NOW

Level 1

Skill: Double Under, Kettlebell Swing

WOD: 
20 Min AMRAP
25 Double Unders
20 Kettlebell Swings 24/16kg
15 Push-Ups
Run 200m

Level 2

Part A:
5x2 Hang snatch (heavy but perfect), rest 60s between lifts DEMO

Part B:

3 Rounds, 1 min each station
Burpee Box Jump Over 24/20" (reps)
Handstand Push-Ups (reps)
Row (calories)
GHD Sit-Ups (reps)
Front Squats 40/30kg (reps)
Rest

DAILY MOBILITY

This video is dedicated to all the 10lb/5kg plates that have lost their lives due to unneccessary dumping

REMINDER: THERE IS A 4:15PM CLASS MONDAY TO FRIDAY NOW

Level 1

Skill: Power Clean

WOD:
'Power Elizabeth'
21-15-9
Power Clean
Push-Up

Level 2

Part A:
20 minutes to establish 1rm Back Squat

Part B:

'Power Elizabeth'
21-15-9
Power Cleans 60/40kg
Ring Dips

Part C:
3x Max reps dead hang toes to bar

DAILY MOBILITY

Guys, I don't know why there's someone's dirty, shitty chewing gum sitting on a shelf in our gym. However, I do know this. If you are seen leaving your gum around and not in the bin, then you will be asked to leave. Don't shit where you eat, and don't disrespect the gym. 

'Baseline'

For Time:
Run 500m
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

'Levels'

30 Air Squats unbroken
1 set max unbroken push-ups
1 set max unbroken pull-ups

With a 20/15kg barbell, demonstrate:
5 hang power snatch 
5 hang power clean 
5 overhead squat 
5 snatch

With a 40/30kg barbell, demonstrate:
3 clean, followed by 3 push jerk

Handstand hold on wall for max time
1 set max wall balls to 10/9' (at 9/6kg)
1 set max ring (bar) dips

Row 500m for time.

Rest Day

'Cindy'

20 Min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

For Time:

150 Double Unders
-then-
10-9-8-7-6-5-4-3-2-1
Hang Power Clean 60/40kg
Pistol (each leg)
-then-
150 Double Unders

7 Rounds for Time:

7 Push Jerk 70kg
7 Box Jumps 30/24"
7 Burpees

Max Load across all sets:

Front Squat 5-5-5

Overhead Squat 3-3-3

Part A

30 Handstand Push-ups for Time
Scale to 50 Push-ups

4 Rounds, Each Round for Time

Run 800m
0 Power Cleans 60/40kg
Rest 2 mins

Finisher:

Tabata Hollow Rocks

5 Rounds for Time

20 Kettlebell Snatch 24/16kg (10 each side, done any way)
10 GHD Situps

-then-

50 Burpee cash out

Rest Day

'13.5'

Complete as many rounds and reps as possible in 4 minutes of:
15 Thruster 45kg (30)
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

15 Min AMRAP

40 Lateral Hops
20 Ring Dips
20 Pistols
50 Double Unders

Dave Castro on '13.5'. The bottom video is movement standards for the workout. Please watch and familiarise yourself with them!

Complete 7x the following complex, working to the heaviest weight possible

3 Power Clean + 2 Push Press

10 Hip extensions after set 1,3,5 and 7.

For Time

Run 200m
10 Burpees
Run 200m
20 Burpees
Run 200m
30 Burpees
Run 200m
20 Burpees
Run 200m
10 Burpees
Run 200m

'Annies Birthday WOD!' (31/03/1987)

For Time:

26 Handstand Push-Ups
-Then-
3 Rounds of 
31 Kettlebell Swings 32/24kg
3 Muscle-Ups
87 Double Unders
-Then-
26 Toes to Bar

Happy Belated Annie!

Gym Closed

2x1000m Run

Rest 4 Mins between rounds

Then

Do the MobilityWod below. 

There is one session at 6am today for those who haven't submitted a score for 13.4 yet. Last chance!

Rest Day

If you couldn't make the 13.4 workout last night then we will be having a last chance to perform it at 6am Monday. 

Regular hours back on Tuesday.

Gym Closed

Workout at home:

5 Rounds

Sprint 100m (Shuttle run 10m up, 10m back, x5)
10 Hand Release Push-Ups
10 Jump Squats. Jump as high as you can each rep.

Rest 60sec between rounds

If you couldn't make the 13.4 workout on Thursday night then we will be having a last chance to perform it at 6am Monday.

Gym Closed
Have a safe holiday! We will re-open Tuesday with normal hours.

If you couldn't make the 13.4 workout last night then we will be having a last chance to perform it at 6am Monday.

Complete at home:

Tabata Burpees
-then-
Tabata Situps

A tabata workout is 8 rounds of 20 seconds work, followed by 10 seconds rest.
Record the score for each round, the score you post is the lowest of the 8. 

MORNING CLASSES

'Fight Gone Bad'
3 Rounds, 1 min each exercise for max reps

Wall Ball
Sumo Deadlift High-Pull 35/25kg
Box Jump 20"
Push Press 35/25kg
Row (for calories)

PM CLASSES

'13.4'

If you can't make the 13.4 workout tonight then we will be having a last chance to perform it at 6am Monday.

Back Squat

7-7-7-7-7

Then

Surprise Finisher.... (Any guesses?)

'CrossFit Games Open 11.1'

10 Min AMRAP

30 Double Unders
15 Power Snatch 35/25kg

-Then-

3 Rounds for Form
3 Wall Walk
6 Pistols with pause in the bottom
30sec L-Sit

For Time
Run 400m
20 Push Jerk 60/40kg
Run 600m
15 Clean and Jerk 60/40kg
Run 800m
10 Squat Clean Thruster 60/40kg

Rest Day

12 Min AMRAP

150 Wall Balls

90 Double Unders

30 Muscle-ups

Post your results to Beyond The Whiteboard

Deadlift

3-3-3-3-3-3-3

Finisher

5 Min AMRAP
10 Jumping Lunges
10 Hand Release Push-Ups

Luke putting our weights to good use testing the load for the EMQ Rescue Helicopter

'Nasty Girls'

3 Rounds for Time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans 60/40kg

Alternatively,

'Jackie'

For Time
Row 1000m
50 Thrusters 20/15kg
30 Pull-Ups