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WOD 1 - Released Today

Oly Lifting Tonight - 1830hrs
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WOD

5 Rounds for time:
3 x Cleans
20 x Burpees

You chose the weight for the cleans. Go HEAVY!!!

Guys, last opportunity to register for the GAMES. It all starts tomorrow.

Remember Saturday morning is our sausage sizzle fund raiser.

 GAMES WOD action kicks off at 9.00am.
 
Best of luck to all athletes and hopefully we can get a crew through to the next stage...
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"BENCH MARK TUESDAY"

'FRAN'

21, 15, 9 of
Thrusters (42.5/30kg)
Pull Ups
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7 Rounds For Time of:

1 x Rope Climb (15 Foot)
10 x Wall Balls (10/8kg)
15 x KB Swings (24/16kg)
20 x Double Unders

If you don't have a rope sub 5 x strict
pull ups.

THIS WEEK:

Strength: Cycle 3, Week 1
Skills: HSPU & Hand Stand Walk
Oly Lifting: Thursday 1830hrs
CROSSFIT GAMES: Starts Thursday Wod 1
BOOTCAMP: Mon, Wed, Friday Morning at Gym,
Mon, Wed Arvo at Gym, Friday at Oval.

Guys remember you only have a few days left to register for the GAMES. I am encouraging you all to register and participate, as all WODS can be scaled and it will be like any other WOD.

Remember though if you are competing to try and get through to REGIONALS you will need to do all WODS as RXD.
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For Time:
400m Run
21 x Thrusters (55/40kg)
21 x Burpees
400m Run
15 x Thrusters
15 x Burpees
400m Run
9 x Thrusters
9 x Burpees

Get on down for that sneaky Sunday Session.
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AMRAP 2 mins on each of:

Squats
Pull Ups
KB Swings (24/16kg)
Rest 30 seconds between each activity.
Repeat Twice

Rest 3 mins then

Amrap 10 mins of:

Driveway Run
V Ups
HRPU
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SKILLS:

SNATCH

Great work on all those who retested on their 1RM's. Results have been (are in the process of) being posted on the board.
I have put back the start of the new strength cycle to start next week, to give all those involved a chance to finish retesting on 1RM.
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AMRAP
5 mins work, 30 seconds rest between each exercise:

Squat Clean (60/45kg)
KTE
KB Swings (32/24kg)
HRPU
Wall Balls (10/6kg)
Row (Calories)

Oly Lifting tonight 1830hrs
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STRENGTH:

Overhead Squat 5 x 5
Guys last few days to retest on your 1RM. Make sure you have a coach present to assist and validate as required.
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'BENCHMARK TUESDAY'

"MCGHEE"

AMRAP 30 mins of:
5 x Deadlift (125/80kg)
13 x Push Ups
9 x Box Jumps (24/20 inch)

Bootcamp this Wednesday at the Gym people.
Don't forget only 1 week to register for the CrossFit Games.
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