Every 4 minutes x 5 cycles:
Run 180m
1-2-3 Pull-up/Push-up/Squat
2-4-6
3-6-9
4-8-12
5-10-15 ….
Continue incrementing format throughout workout.
*Start 0-4-8-12-16minutes with 180m run, then continue where you left off on previous effort.

Photo: Another great welcome to the worldwide CrossFit community @hammercrossfit. Thankyou for making us feel welcome.

A. Two rounds, each for time:
Row 500m

B. Two rounds, each for time:
Echo 1500m

C. Two rounds, each for time:
25 Burpees (Jump & Touch)

*35 minute cap
*Aim to maintain fastest/repeatable time for each element (less than 5 seconds spread between fastest and slowest)

A. Back Squat 5-5-5-5-5 (BLOCK 4:Week 1: RETEST)
*Build to find your 5rep max

B. Three rounds for time:
50 Step-ups 24″/20″
35/25 Push-ups (Handstand Push-ups)

Photo: Congratulations to Nata for the successful premier of her first feature film – Nata wrote, produced and starred in. I wish I could have been there this special night. From all accounts your film and night has received 5⭐ reviews.

A. Turkish Get-ups x 3 per side
*Build in weight over 12 minutes.

B. EMOM x 10 minutes:
3/2/1 Wall Walks
10-1 Toes to bar

Format: Each minute, complete Wall Walks, straight into Toes to bar. Eg. 3 Wall walks + 10 Toes to bar in 1st minute. 3 Wall walks + 9 Toes to Bar in 2nd minute… Continue until completion.

Scaling:
Reduce Wall Walks – 3, 2 or 1 rep per minute
Reduce Toes to bar: 5-5-4-4-3-3-2-2-1-1
or maintain repeatable number of Toes to bar per round (Eg. 4 Toes to bar)

“Jackie”
For time:
1000m Row
50 Thrusters 20/15kg
30 Pull-ups

Compare to last time here

On a 10 minute clock:
Run 1.6km (Bridge & Back)
Max Dumbbell Thrusters *

Rest 5 minutes

On a 10 minute clock:
Run 1.6km
Max Burpee Pull-ups

AMRAP in 20 minutes:
2 Wall Walks
4 Chest to bar pull-ups
8 Kettlebell Swings 32/24kg

Five rounds for time:
Dumbbell Bench Press x 10 reps
Sandbag Carry x 50m *
Run 360m

*Choose weights for carry/Bench Press that allows for heavy/unbroken carries and repetitions.

A. EMOM x 4 minutes:
3 Snatch (Light load)
Rest 1 minute
EMOM x 4 minutes:
2 Snatch (Moderate load)
Rest 1 minute
EMOM x 7 minutes
1 Snatch (Increase in load)

B. Using approx. 80% of heaviest Snatch achieved in Part A.
YGIG for 60 reps or 10 minutes max reps:
3 Touch & Go Snatch
*Should be challenging but repeatable weight.

Scale: 10 minutes for quality repetitions:
YGIG x 3 reps (not touch & go)

Photo: We could not be prouder of Chloe & Jesse. The Pit Teen Throwdown & CrossFit Teen Games was an amazing experience and these two gave it everything 😁

Jesse finishing in 5th (Pit Teen Throwdown) and Chloe 17th FITTEST TEEN IN THE WORLD!!

Please note 5:30am session is cancelled today.

A. Overhead Squats 5 x 5 (BLOCK 3: Week 3)
Add 2.5kg-5kg to last OHS cycle

B. 12 minute incrementing ladder:
Devils Press 1-2-3-4-5-6… (2 x 22.5/15kg)
Double-unders 10-20-30-40-50-60…
*Continue incrementing until time cap.
*Choose a weight that allows for repeatable/quality movement.

Photo: Congratulations Deb & Lesley )CrossFit The Stables) joining forces for The Fittest in the Yard.