Note: There is no 8am session this morning due to our attendance at the Australian regionals, here is a nice little WOD to kickstart your Sunday!

Run 1.6km
Rest 3 minutes
Run 1.2km
Rest 2 minutes
Run 800m
Rest 1 minute
Run 400m

(Head out to the box and complete out the front as the distances are marked for you)

Post total time to comments.

Just a couple of our CF 4551 all stars!!

3 things to do on an active rest day:

1. Climb a mountain, run the beach or do something different.
2. Organise self for the week e.g. Nutrition/hydrate, exercise and goals.
3. Mobility: Take 30 mins out in the sun (vitamin D) with the i-pod, relax and stretch.

Organic vs Conventional!!

Note: Once again Megan will be taking today’s WOD at 5.30am, Corina at 9am and Smokin at 6pm for anyone wanting to do today’s WOD at the box.

(This WOD has been listed with scaling options for people who can’t make it in today, so once again there is no excuse why can’t do a WOD today!!)

For time:
25 Walking lunge steps
20 Pull-ups/ (Push-ups)
50 Box jumps, 24′ (20′)
20 Double-unders/ tuck jumps
25 Dips (Your choice of type)
20 Knees to elbows/ (hands gripping post/object behind head and pull knees to elbows)
30 Kettlebell swings, 24kg (16kg)/ Dumbells
30 Sit-ups
20 Toes to Bar/ Knees to chest (Your choice)
25 One legged squats (use band or bar, stairs, wall if needed)
30 Wall ball shots, 10kg (6kg)/ (Dumbells/Brick Thrusters)
Run 700m

Post load time to comments.

(We would love to see any pics of you doing WODS at home at the box

Note: The box will be closed today but Megan has organised a 5.30am session and Smokin 6pm today for anyone who wants to meet at the box for the daily WOD!!

As many rounds as possible in 15 minutes of:
10 Burpees
10 Box jumps 24′ (20′)

Post rounds to comments.