Complete as many rounds as possible in 17 mins of:

Run 200 meters

7 Squat Snatches 95/65 

5 Ring Muscle-ups

*squat snatch modifications: lighter weight, power snatches or  squat cleans.  

*Ring Muscle up modifications: Bar muscle ups, Chest to bar pull ups, strict pull ups….

3 rounds for time of:

Run 800 meters 

30 Box Jumps 24/20 

30 Wall Balls 20/14 

In teams of 2, with 1 partner working at a time, complete for time:

50 Deadlifts 185/125

50 Burpee Pull-ups

Run 400 Meters

50 Squat Cleans 95/65

40 Burpee Pull-ups 

Run 400 Meters

40 Overhead Squats 95/65

50 Strict High Knees

Run 400 Meters

4 rounds, 1 min per station, for max reps of:

Row Calorie

Push-up

Dumbbell Snatch

Dumbbell Lunge

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

For time:

30 Box Jumps 24/20 

30 Pull-ups

10 Power Cleans 155/105 

20 Box Jumps 24/20 

20 Chest-to-bar Pull-ups

10 Power Cleans 155/105 

10 Box Jumps

10 Bar Muscle-ups

10 Power Cleans 155/105 

For time:

30 Toes-to-bars

60 Air Squats

60 Sit-ups

30 Back Squats 115/80 

20 Toes-to-bars

20 Front Squats 95/65

40 Sit-ups

Bench Press 5-5-5-5-5 (perform a set every 2 minutes)

Then:

11.1 / 14.1 - CrossFit Games Open

Complete as many rounds as possible in 10 mins of:

30 Double Unders

15 Power Snatches 75/55 

15 mins do:

30 Burpees

-then in the remaining time, AMRAP of:

Run 200 meters

7 Squat Clean Thrusters 135/95 

Just a reminder that the New Year Kickstart Nutrition Challenge will kick off at 9am! We will start taking measurements at 8:30am. If you did not sign up for the Challenge, please join us for Open Gym 7:30am to 9am.

“Kickstart Nutrition Challenge Workout”

For time:

100 Air Squats

50 Pull-ups

40 Push Press 95/65

30 Burpees

7 rounds for time of:

8 Overhead Squats 95/65 

9 Toes-to-bars

10 Sit-ups

Complete as many rounds as possible in 25 mins of:

Run 800 meters

Max Rep Russian Kettlebell Swings 70/53 

*if you stop your kettlebell swings you immediately start running again.

“Warm up”

Every minute on the minute for 8 minutes: Power Clean x 2 reps.

Then:

Complete as many rounds as possible in 14 mins of:

7 Strict Pull-ups

4 Power Cleans 185/125 

10 Box Jumps 30/24 

For time:

Run 1 mile

50 Wall Balls 20/14

40 Toes-to-bars

30 Burpees

8 rounds for time of:

10 Sumo Deadlift High-pulls 95/65 

12 Hand Release Push-ups

In teams of two, with one partner working at time, alternate between movements to complete:

10 Rounds total of:

Run 200 meters

13 Toes to Bar

12 Hang Power Snatches 75/55

5 rounds, each round for time, of: 

9 Deadlifts 205/135 

12 Weighted Box Step-ups 53/35 , 24/20 in

9 Strict Handstand Push-ups

Rest 1 min between each round.

Tabata This!

Tabata Row Calorie

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

“Warm up”

Every minute on the minute for 8 minutes: Thruster x 2 reps

Then:

18-15-12-9-6-3 reps, for time of:

Burpee Box Jump 24/20

Thruster 75/55 

For time:

Run 800 meters

-- then --

10 rounds of:

5 Hang Power Cleans 135/95 

30 Double unders

-- then --

Run 800 meters

The Gym will be CLOSED today due to the public holiday. We will resume normal hours on Tuesday January 2nd.