SAT WOD

"Junk Yard Dogs"

For Time
12 OHS 60kg(40kg)
Run 800 Mtrs
15 Clean and Jerk 60kg(40k)
Run 800 Mtrs
12 Thrusters 60kg (40kg)

FRI WOD

Deadlift 3x5

Then Thruster 3,3,3,3,3

Finisher

Bottom to Bottom Tabata Squat 8 intervals

THURS WOD

Warm ups Drill
3 Rounds of
Single-unders x 1:00
''Burgener Drill'' (PVC)
7 x Air Squats
7 x Push-ups
Hip Mobility Complex

WOD

5 Rounds For Time
50 Double Unders
30 KBS 24kg(16kg)
20 Pullups

Skills M/U x 15
or 15 x Ring Dips

WED WOD

Press 3x5

Then OHS 5,5,3,3,1,1,1

Finisher Max Power Snatch 3 Mins 40kg(30kg)

TUES WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score total reps from all 32 intervals

If you can,t do full range of motion rest it does not matter unless you are using full ROM



Skills Snatch Balance

MON WOD

3x5 Back Squat

Then 21,15,9 reps for time of
Squat clean 60kg (40kg)
Chest to bar pullups

SUN REST

SAT WOD

10,9,8,7,6,5,4,3,2,1
Reps for time of

Thrusters 50kg(35kg)
Burpee

FRI WOD

Deadlift 3x5

"Angie "

Complete all reps of each exersice before moving on to the next

100 Pullups
100 Pushups
100 Situps
100 Squats



Skills Snatch Balance

THURS WOD

7 Rounds For time
7Power Snatch 50kg(35kg)
7Box Jumps 32inch(24inch)up and over the box!

Skills 15 Pistols each leg (holding KB if needed)

WED WOD

Press 3x5 Deload 40%,50%,60%

For Time
Deadlift 2 Reps 120Kg(80kg)
50 Squats
50 Pullups
4 Reps 120kg (80kg)
40Squat
40 Pullups
6 Reps 120kg(80kg)
30 Squats
30 Pullups
8 Reps 120kg(80kg)
20 Squats
20 Pullups
10 Reps 120kg(80kg)

TUES WOD

"Air Force"
Starting with 4 Burpees, and then 4 burpees on the minute every minute. The following for time

20 Thrusters 42kg(30kg)
20 SDLHP 42kg(30kg)
20 Push Jerk 42kg(30kg)
20 OHS 42kg(30kg)
20 Front Squat 42kg(30kg)

Here is a couple of guys from CrossFit One World going through the WOD



Skills 15 M/U
15 HSPU

MON WOD

Back Squat 3x5
Deload 40% 50% 60%

For Time
50,40,30,20,10 Reps
KBS 24kg(16kg)
Wall Ball 10kg(6kg)

SUN REST

live.crossfit.com

ATHLETE OF THE WEEK

Terry has completed level 1 and has started on level 2 . Well done Mate.

SAT WOD

For Time
70 Double Unders
60 Wall Ball
50 Box jumps 32inch 24 inch
40 KBS 24kg 16kg
30 Pullups
20 Deadlift 80kg 60 kg
10 Burpee

CHOC PALEO COOKIES

So a lot of you have asked me for the recipe so here it is

2 cup slivered almonds
2 cup pecans
2 cups almond meal
2 cups unsweetened shredded coconut
1/2 cup coconut oil (not coconut milk/cream!)
1 tsp pure vanilla extract
1/2 cup of raw honey
3/4 Cup of Cacao
1 Egg

1 Roast the Slivered Almonds, Pecans ,Almond meal and the shredded coconut around 150 should do it. Be real careful not to burn them stand by the oven and turn the nuts every minute or so, or they will burn trust me on this!.Try and get the nuts to a light brown, not black or as Dave calls it COUNTRY STYLE!

2 When the nuts have cooled down put them in a blender and rough chop them. try and leave some chunks of pecan(gives them crunch!)

3 Fold the Cacao into the nut mix (mix in well you don't want lumps!)

4 Melt the honey and coconut oil and put the vanilla in, mix this up and fold though the nuts etc, then the egg ( Mix thoroughly)

5 You can add dried fruit to this mix if you like.

6 Roll into balls and press them down on a tray with baking paper.

7 Bake at a temp of about 150.For around 10 minutes, They burn real easy. I Turned mine over once the top was baked (our oven is crap!) you may not have too. They should be soft and will firm up when cool.

8 Eat them, I ate most of 1 batch in 2 days to myself ;-)

FRI WOD

DEADLIFT 5,3,1

Then Front Squat 3,3,3,3,3

Finisher 10 mins Max D/U

THURS WOD

Push Jerk 3,3,3,3,3,3,3

P,S Luke was finishing off a set of thrusters in this photo,not a push jerk!

Skills Development HSPU

WED WOD

Press 5,3,1

Then 5 Rounds for time
Run 400 mtrs
30 Box Jumps
50 Pushups

TUES WOD

POWER SNATCH 5,5,5,5,5


Whats Rob thinking? Post your comments!

MON WOD

SQUAT 5,3,1

Then run 1600 mtrs rest and repeat

SUN REST

Athlete of the Week "Eddie D". 6am every day rain wind cold injury no injury.Sometimes its just me and him. The thought of this horrifies some of you, no wear to hide.Inspirational Mate!

SAT WOD

3 Rounds For Time

21 OHS 42.5kg(30kg)
21 Pullups
21 Burpees

BURPEE CHALLANGE STARTS TODAY

RULES

$ 20 to enter
Last one to Quit wins
(Winner Takes All)
1 Burpee increment per day.
All Burpees in Workouts/Warmups count.
If you miss a day you can make them up the next day.

FRI WOD

Deadlift 3x3

Then "Dianne"
21,15,9
Deadlift 100kg 80kg
HSPU


Here is a clip of Chris Saliba from "Coastal CrossFit" Warana. His time is 2.44 , Pretty amazing stuff !.

THURS WOD

The Bear

Perform 5 sets of 7 sequences (complexes) of the following exercises:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

WED WOD

Press 3x3

For Time
1 Round of Cindy
9 Thrusters 60kg(40kg)
Run 400
1 Round of Cindy
7 Thruster 60kg(40kg)
Run 400
1 Round of Cindy
5 Thruster 60kg(40kg)
Run 400
1 Round of Cindy
3 Thruster 60kg(40kg)
Run 400

TUES WOD

Clean 3,3,3,3,3

Skills Development
Muscle ups
Front Lever

MON WOD

Back Squat 3x3

Then AMRAP 20mins
Run 400mtrs
30 KBS 32kg(24kg)

SUN REST

SAT WOD

For Time
21,15,9 Reps of
Front Squats 70kg 50kg
Ring Dips