THURSDAY

Our guest for Thursday morning breakfast was Mark Brown, more commonly known as 'Browny'.  Food made by HC, today we had Fajitas with Cos Lettuce in lieu of the traditional flour or corn tortillas.  Everyone welcome! You don't need to be invited, just give us 24 hours notice :-)

(A1) Snatch 3RM
(A2) 10 x Snatch @ 85% above

(B) Every 2 1/2 minutes x 4
Run 200m
5 x Hang Power Clean: 50/35/30
5 x TTB

Extra Work Prep
Power Jerk - 70%x3, 75%x3x3
Snatch Push Press + OHS - 70% x (5+1), 75% x (5+1) x 3 (% of OHS or Snatch)
Back Squat Jump - 5 Sets of 3 reps at 20% (% of back squat)

WEDNESDAY

Jen and Aneesh at this mornings 6.00am Class.

A word on "I can't do CrossFit because I'm not strong enough or fit enough or I can't do the movements".  

Jen in the background is scaling her Push Ups. Scaling is an important part of CrossFit, we all have to scale something, sometime, it really is no big deal. Because Jen has difficulty doing a Push Up off the ground she has a bar sitting off the ground which then scales her Push Up to a slightly easier degree. Working from this angle for as long as needed will eventually get her Push Up strong and perfect.  

CrossFit is for everyone, the hardest part is walking through the door, not what you do once you walk through the door.

A) Bench Press
Work Up to a 3 Rep Max
-Then 3 Reps @ 90% of your 3 Rep Max
-Then Max Reps @ 80% of your 3 Rep Max

B) Let's Go!
5min AMRAP
5 Hang Snatch (any) 50/35/26kg
10 HR Push Ups
5 HR Burpees
- Recover 2 Minutes-

4min AMRAP

4 Hang Snatch (any) 50/35/26kg

8 HR Push Ups

4 HR Burpees

- Recover 2 Minutes-

3min AMRAP

3 Hang Snatch (any) 50/35/26kg

6 HR Push Ups

3 HR Burpees

TUESDAY

Happy Birthday to this very special jetsetter Judy.  

Hope you're enjoying yourself in New Orleans.

A) Power Clean
Build to a Heavy Single

B) 12min AMRAP
(2-4-6-8-10) (2-4-6-8-10) etc
G2O 65/45/38kg
Pull Ups
*Perform 20 Double Unders after every round

MONDAY

7 days until Spring.

(A) Back Squat
1x5@70%
1x5@80%
1x2@85%
1x3@90%
1x1@100%

(B) 3 Rnds
21 x KB Swings: 24/16
15 x Box Jumps: 24/20
9 x Deadlifts: BW

FRIDAY

Juliet waiting patiently for her dad to finish the WOD 

under the watchful eye of Aunty Aliysa.

A1) Deadlift
8-6-4
8-6-4
2nd Wave Heaver than the First

A2) Seated Strict Press
3-5 Reps

B) 3min AMRAP x 3 Rounds
1/2 Gasser
5 Cleans 61/43kg
7 Pullups
5 Push Ups
-1 Minute Recovery between Rounds-