Hang power snatch
5-3-3-2-2-2-1-1-1-1

Increment load every set.

-From the top of the knee.

Post loads for all 10 working sets to comments.

“Tabata”

The following consists of 8rds each exercise, 20secs of work 10secs of rest:

Front squats, 42.5kg (30kg)
1min rest
L-sit hold
1min rest
Ring row
1min rest
Handstand hold
1min rest
Bike (calories)

Your score is total reps/cals for each station.

Post load and reps completed for each exercise to comments.

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, Dumbbell push jerks, 22.5kg (15kg)
From 3:00-4:00, pull-ups
From 4:00-5:00, Dumbbell hang squat cleans, 22.5kg (15kg)

Rest 5 minutes between rounds.

-One load/set of DB’s per person.

Post load and number of reps completed each round to comments.

We will be hitting up the beach for a workout Saturday morning for a change of scenery.Meet at Bullcock beach (Across from Coffee club) at 5.30am sharp!!

Hope to see you all there 🙂

Leon

Matty

Ryno

31.05rxd

Micky.Bev

Browneye

Matty.P

35.20rxd

Shari

Petra

Mandy.B

38.00rxd

Brenno

Cliffo

Pauly

34.05 rx’d

Zeke

Joshie

Matty.M

31.50rxd

Valski

KB

Andree

40.10

Em

Jess

Heidi

46.57

Lynne

Bezz

Carolyn

43.35

A REMINDER TO EVERYONE THAT WE WILL BE HITTING UP BULLCOCK BEACH TOMORROW FOR A BEACH WOD, THERE WILL BE NO SESSIONS AT THE BOX SO COME ON DOWN AND JOIN US FOR SOMETHING DIFFERENT AND A CHANGE OF SCENERY. MEET ACROSS THE ROAD FROM THE COFFEE CLUB AT 5.30AM SHARP!!

HAPPY BIRTHDAY SHELBY AND JFK!!

“Brian”

3 Rounds for time of:
5 Rope ascents, 15ft
25 Back squats, 85kg (55kg)

-Bar taken from the deck.

Post load and time to comments.

A) Strict press
4-4-4-4

-Bar taken from the deck.

B) Max reps (4 sets):
Strict knees to elbows

C) Max reps (4 sets):
Strict handstand push-ups

Superset reps.

Post loads and reps to comments.

HAPPY 7TH BIRTHDAY CROSSFIT 4551!!

I WOULD LOVE TO SEE EVERYONE MAKE THE EXTRA EFFORT TO COME IN AND COMPLETE THE VERY FIRST WOD WE DID AS AN AFFILIATE 🙂

“Steve Irwin”

3 rounds for time:
30 Kettlebell Swings 24kg (16kg)
Broad Jump 20m (match no. of broad jumps with burpees)
Walking Lunge 20m

Post load and time to comments.