SAT WOD

Four rounds for time of:

Run 400 meters
50 Squats

FRI WOD

For Time:
85kg(60kg) barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

THURS WOD

MOJO'S

For Time
Run 800 Mtrs
21 Deadlift 100kg 80kg
21 KTE
15 Deadlift 100kg 80kg
15KTE
9 Deadlift 100kg 80kg
9 KTE
Run 800Mtrs

WED WOD

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

TUES WOD

Heavy Fran

21,15,9

Thrusters 60kg (40kg)
Pullups 20kg (Strict)

This is one of my favourite youtube clips ever, Think back to your lifts from yesterday.... Watch the clip a few times, pay close attention to the path of the bar. How close to his body is it? Where does the bar land and how quick are the elbows. Have a good look at the position of the feet in the Clean and the re positioning of the feet for the jerk. Also notice the re positioning of the hands for the jerk. Then how far does the bar travel up for the dip drive then how far down does Pyrros Dimas go in the 2nd dip. If you spend a little time watching this it may help to fully understand the value of technique in O Lifting. Getting it right with light weight then slowly increasing while maintaining form is what its all about. The desire to throw good form out the window just to get the weight up will only stunt your progress , enforce poor technique that is extremely hard to change. The choice should be obvious

MON WOD

Clean and Jerk 1,1,1,1,1,1,1


So here it is "the spew board". Dry heaving will not count, only a full yak goes on the board !. The last 3 spews are on the white board and can go up. Tommy , Rhonda , Jonene. Although Tommy with your track record you will be all over it Bro. LOL . Thanks Brad for coming down and helping me hang it up, and coulouring in the vomit ! .

SAT WOD

"Eva"

Five rounds for time of:
Run 800 meters
32kg(24kg)Kettlebell swing, 30 reps
30 Pull-ups

FRI WOD

"Karen"

For time:
150 Wallball shots, 10kg(6kg)

Jason Khalipa 5:25.

THURS WOD

Five rounds for time of:

5 Muscle-ups
60kg(40kg)Power clean, 10 reps
Run 220 meters

WED WOD

Number of reps for time of

1 Min of Squat Cleans 60kg(40kg)
30Seconds Rest
1 Min of L Pull ups
30 Seconds Rest 7 Rounds

TUES WOD

Run 1.6 klm
100 SDLHP 20kg
Run 1.6 klm

MON WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

FRI WOD (Morning only)

Squat Snatch 42.5kg(30kg)

1 min on 1min off 10 rounds for reps

If you miss the morning, here is the arvo,s

5 Rounds for time of
100 Double Unders
20 Burpees

THURS WOD

5 Rounds of increase load each round

5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Jerk


Why do 3 people in this photo have there eyes closed, Post answers to comments

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.