WED WOD

Five rounds for time of:
40kg 30kg Push-jerk, 15 reps
15 L pull-ups

TUES WOD

Just a Reminder BBQ this Sat at the Shed 5.30pm start. BYO Drinks I will provide meat patties and sausages Bread etc . Bring a plate to share if you like , But write it up on the whiteboard so we can see it . This is so we dont get too much of the same thing . Would be great too see you all there ,friends and family all welcome . NO WORKOUT, NO ZONE ITS A CHEAT NIGHT !.

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

MON WOD

7 Set the sequence of ;
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds Rest Between Rounds as needed

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This is Brad Frazer, Summit of island peak in Nepal. Flying our flag . Amazing effort Brad and thanks the photo .Will be great to have you back training with us again mate !.

Sat WOD

For time:
25 Squats ,25 Push-ups, 25 Pull-ups, 25 Sit-ups
50 Squats, 50 Push-ups, 50 Pull-ups, 50 Sit-ups
75 Squats, 75 Push-ups ,75 Pull-ups, 75 Sit-ups

FRI WOD

For Time ;

21, 15, 9

Pullups

Deadlifts 100kg 70kg

10 min Cut off

THURS WOD

Five rounds for time of:
40kg Snatch, 3 reps
40kg Overhead squat, 15 reps
Run 400 meters

WED WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

TUES WOD

Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5

Bar Must be Cleaned from floor

MON WOD

SDLHP 10-1

Pullups 1-10

SAT WOD

Kalsu (from CrossFit Football)
Every minute on the minute perform 5 burpees, then as many thrusters as possible within that minute. Continue until 100 thrusters are reached.

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FRI WOD

Chelsea
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min

THURS WOD

Three Rounds For time of :

Run 800 mtrs

50 KBS

50 Sit ups

Wed WOD

Deadlift 1-1-1-1-1-1-1 reps

TUES WOD

"Tommy V"
For time
50kg Thruster, 21 reps
Towel Pullups 12 reps
50kg Thruster, 15 reps
Towel Pullups , 9 reps
50kg Thruster, 9 reps
Towel Pullups 6

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

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