Monday, November 24, 2014

Nasty Girls

(A) Clean and Jerk: 3+1@60% - 3+1@70% - 2+1@75% - 2+1@80% -  1+1@85+% - 1+1@80%
Only Jerk on last rep = +1

(B) 3 Rounds
50 x Squats
7 x Muscle-ups
10 x Hang Power Cleans: 60/40kg

NOTE: Scaled option for M/U is C2B Pullups

This workout first appeared on the main site in 2006 – check out the video above to see it being performed by three of the "Original" ladies of CrossFit: Annie Sakamoto, Nicole Carroll and Eva T. How "Original" are they you ask?
Well you know those three workouts named ‘Annie’, ‘Nicole’ and ‘Eva’… yeah, them!! This video is the catalyst for getting me hooked on CrossFit, Enjoy.

Friday, November 21, 2014


3 Attempts – 15 Thrusters:43/30
Perform each set of 15 as fast as possible. Recover as needed between efforts.

(B) With a Continuous Running Clock
(Clock - 0:00)
3min AMRAP
3 Power cleans, 60/40kg
6 Push-ups
9 Squats

At the 4min mark
Run 400m

At the 7minute mark
2min AMRAP
3 Power cleans, 60/40kg
6 Push-ups
9 Squats

At the 10minute Mark
Run 250m

At the 12minute mark
1min AMRAP
3 Power cleans, 60/40kg
6 Push-ups
9 Squats

Thursday, November 20, 2014


Jeremy in Fish Pose Variation with Blocks.

(A) Bench Press
Find 5RM

(B) 4 Rounds
21 Pullups
15 WallBalls
 9 Deadlifts: 80/60

Wednesday, November 19, 2014


Haylie playing around with the Turkish Get Up.

(A) Snatch Complex @75% of Snatch
Power Snatch + Hang Snatch + Snatch

(B) 2 Rounds
800m run
20 x Power Snatch: 40/30/25
20 x KB Swing: 32/24/20
20 x Double Unders

Tuesday, November 18, 2014


11 year old Christian deadlifting 29kg for 3 reps.

(A) Back Squat
1x8@65%-1x8@70%- 1x6@80%-1x6@85%
(B) OHS: 5RM in 3 Attempts

(C) For Time (15min Cap)
10-9-8-7-6-5-4-3-2-1 Jerks: 60/45/38 (No Racks)
2-4-6-8-10-12-14-16-18-20 TTB

Monday, November 17, 2014

MAX Monday

(A) Hang Clean into Thruster + Split Jerk
Find a Heavy Single for above Complex

(B) With a Running Clock
Rnd 1 (3min)
10 Power Cleans 60/40kg + MAX Push Ups in remaining time


Rnd 2 (3min)
10 Power Cleans + MAX Box Jumps 24/20


Rnd 3 (3min)
10 Power Cleans + MAX Box Jump Overs 24/20


Rnd 4
Run 800m

NOTE: Rounds 1-3 begins with 10 x Power Cleans then perform MAX reps of alternate movement in remaining time.

Friday, November 14, 2014


It's 6.00am and they're ready to take on any crime that comes their way.  
These 2 crime fighters aren't afraid of anyone in that little red car
and blue flashing light because it's all in the Mo!

(A) Helen @ 70-75%
3 Rounds
400m Run
21 x KB Swings: 24/16
12 x Pullups

NOTE: If this is your first run at Helen or it's been a while then go for gold, otherwise focus on quality of movement with smooth transitions. Stay in the 70-75% intensity range & do not stop. If you need a break then your pacing needs adjustment. Practice this team & focus accordingly.

(B) Find 3RM OHS Starting from floor
NOTE: Prep group have 7min from completing Helen to find 3RM