A) Every 3mins x 5rds:
4 Back squats + 2 Front squats

-From the racks. Rack and re-rack barbell for the FS reps immediately.

B) Amrap in 10mins:
10 Hang power cleans, 60kg (42.5kg)
25 Push-ups

*Complete 50 Double unders every 2.30mins – (0:00, 2:30, 5:00, 7:30min marks).

Rx’d+ = 70kg (42.5kg) HPC/ Deficit push-ups, 2 x 20kg (2 x 10kg) alphafit plates
Masters 50yrs+/ Teens = 52.5kg (35kg) HPC
Masters 60yrs+ = 42.5kg (30kg) HPC/ Single unders

Post loads, rounds, reps completed and options to comments.

ALL SESSIONS RETURN TO NORMAL TUESDAY. WE HOPE YOU ALL HAD A GREAT EASTER BREAK 🙂

“The Misfits”

Find a split time for each section:
10 Rounds for time:
50m Medicine ball sprint, 9kg (6kg)
5 Knees to elbows

5 Rounds for time:
10 Abmat sit-ups
10 Hip extensions or Supermans

3 Rounds for time:
25 Medicine ball cleans, 9kg (6kg)
25 Box-jumps, 24″ (20″)

Score = split times for each section.

Rx’d+ = GHD sit-ups/ 30″ (24″) BJ
Masters 50yrs+/ Teens = 20″ (16″) BJ
Masters 60yrs+ = 6kg (4kg) MB/ Hanging knee raises/ Supermans (on abmat)/ 16″ (12″) Box step-up

Post split times for each section and options to comments.

A REMINDER THAT THERE IS ONLY A 6AM SESSION FOR EASTER MONDAY. WE HOPE TO SEE YOU ALL IN TO BLOW OFF SOME EASTER CHEER 😉

THE NORMAL SCHEDULE WILL RESUME TUESDAY.

Complete 3 cycles of the following,

2min Amreps:
Row or Ski 250m (200m)
Max reps, dumbbell renegade rows

Rest 1min

2min Amreps:
Bike 500m (400m)
Max reps, Alternating dumbbell snatches

Rest 1min

2min Amreps:
Run 200m
Max reps, Alternating dual dumbbell lunges

Rest 1min

Men: 22.5kg
Women: 15kg

Rx’d+ = 25kg (17.5kg) DB’s
Masters 50yrs+/ Teens = 20kg (12.5kg) DB’s
Masters 60yrs+ = 17.5kg (10kg) DB’s

Post total reps completed for each section and options to comments.

A REMINDER THAT THERE IS A 6AM/7AM SESSION AS PER USUAL EASTER SATURDAY. PLEASE CHECK THE “NEWS AND EVENT” SECTION OF THE WEBSITE FOR THE MODIFIED EASTER HOLIDAY SCHEDULE.

“Swollen Saturday”

Every 5mins x 5rds complete for load and effort:
10 Bench press, (Choose one load)
Max rep effort, movement (choose one)

Option 1: Ring muscle-ups
Option 2: Strict pull-ups
Option 3: Ring rows

Start a new round every 5mins.

Post load , total reps completed and option to comments.

A REMINDER THAT THERE IS ONLY A 6AM WOD GOOD FRIDAY THIS WEEK DUE TO OUR “RISE FOR ELI” MEMORIAL WOD. PLEASE COME ALONG AND JOIN IN AND DONATE $20 CASH OR WHATEVER YOU CAN. ALL MONEY RAISED WILL GO TO CHILDREN’S CANCER INSTITUTE AUSTRALIA. THIS FOUNDATION HELPS SUPPORT THE 86 KIDS AND THEIR FAMILIES THAT ARE DIAGNOSED WITH CANCER IN AUSTRALIA EACH MONTH.

THE NUMBER “86” IS SIGNIFICANT TO THIS AND REFLECTED IN OUR WORKOUT TODAY.

“Rise for Eli  – Memorial WOD”

In teams of 3-4 complete the following,

For time:
Team buy in:
86 Calorie Row/ Erg

Then straight into,

43 Rounds of:
3 Clean and jerks, 60kg (42.5kg)
3 Lateral burpees over the bar
Run 86m

Then straight into

43 Rounds of:
3 Power snatches, 42.5kg (30kg)
3 Lateral burpees over the bar
Run 86m

Then straight into,

Team buy out:
86 Calorie bike

In your teams of 3-4 complete this workout either from top to bottom or bottom to top. The workout is completed by first completing all calories before moving to the 86 rounds. Athlete 1 will start by completing the 6 reps and then head out on the run. Athlete 2, 3 and 4 can start their round immediately after the burpees have been completed by previous team member. Rotate rounds and continue sequence of WOD until it is completed.

(Stu, Tom, Cliff 49.27 rx’d/ Emma, Sarah, Peta 56.02 rx’d – 18/03/2023)

Rx’d+ = 70kg (47.5kg)/ 52.5kg (35kg) BB’s
Masters 50yrs+/ Teens = 52.5kg (35kg)/ 35kg (25kg) BB’s
Masters 60yrs+ = 42.5kg (30kg)/ 25kg (15kg) BB’s

Post team time and options to comments.

A REMINDER THAT OUR ANNUAL “RISE FOR ELI” FUNDRAISER WILL BE HELD AT 6AM FRDAY 29TH AT CROSSFIT 4551. COME AND JOIN A TEAM AND DONATE $20 OR WHATEVER YOU CAN TOWARDS THE 86 KIDS WHO ARE DIAGNOSED WITH CANCER EACH MONTH IN AUSTRALIA. WE HOPE YOU CAN ALL MAKE IT FOR WHAT IS A CAUSE THAT IS VERY CLOSE TO OUR HEARTS 🙂

21-18-15-12-9-6-3 reps for time:
Sumo deadlift high-pull
Push press

*Perform 1 rope ascent (15ft) after each set.

Men: 35kg
Women: 25kg

Rx’d+ = 42.5kg (30kg) SDHP/ Legless rope ascents (15ft).
Masters 50yrs+/ Teens = 30kg (20kg) SDHP
Masters 60yrs+ = 25kg (15kg) SDHP/ Rope pulls (straight legs) 2:1 reps

Post time and options to comments.

“Endu-row”

E8MOM x 3rds for reps:
Round 1:
Row 1300m (1100m)
Max reps, deadball ground to over the shoulder

Round 2:
Row 1100m (900m)
Max reps, deadball ground to over the shoulder

Round 3:
Row 900m (700m)
Max reps, deadball ground to over the shoulder

Men: 35kg
Women: 25kg

Rx’d+ = Ski – (Instead of row)
Masters 60yrs+ = Rd 1: 1100m (900m), Rd 2: 900m (700m), Rd 3: 700m (500m)/ 25kg (15kg) DBG2OS

Post total reps completed for each section and options to comments.