A. Not for time:
Deadlift 5 x 5 (working on egg shells/No dumping – using approx. 80% of weight from previous Deadlift test)
Superset with
‘X’ Push-ups (Focus on core position throughout every rep) *

B. Partner workout
EMOM x 10 minutes:
Bike 30on/30off

A. 10 rounds of:
1 Squat Snatch (increment in load each cycle as movement allows)
Run 100m
*12 minute cap.

B. Partner workout:
100 Overhead Squats for time/load:
Each partner completes 7 Overhead Squats *
*10 minute cap.
* Choose a load that allows for 7 unbroken reps.

EMOM x 40 minutes (For completion)
Min 1: 10 x 10m Shuttle Run
Min 2: 50m Farmers Carry (2 x Dumbbell/Kettlebell)
Min 3: 12-15 Burpees
Min 4: 45 second plank

For time:
15 Bar Muscle-ups
Run 1.6km
30 Deadball Over shoulders*
Run 1.6km
15 Bar Muscle-ups

*Choose a heavy repeatable weight.

Photo: Maya has done it!! Her hard work has paid off and she made it over the bar, achieving her 1st bar muscle up. Awesome work Maya!!!

A. 3 cycles:
1. Overhead squat x3+ Front Squat x5+ Back Squat X 5
2. Front Squat X 3 + Back Squat X 5
3. Back Squat 5-5-5

B. Surprise partner WOD.

Photo: Brad - The face of determination.

A. For time:
5-10-15-20-25
Calories (Any machine)
Hang Dumbbell Snatch (left side) 22.5/15kg
Hang Dumbbell Snatch (right side) 22.5/15kg

B. Optional extra’s (Choose one)
Mobility: Roll/stretch, trigger point therapy, sauna.
Gymnastics: EMOM x 10mins ‘X’ Knees to elbow
Conditioning: Three rounds: 400m run/Plank for equal run time.

Thruster/Pull-ups:
1-2-3-4-5-6-7-8-9-10 Unbroken Thrusters
Superset with,
Strict Gymnastic Pull (maintain reps).
*20minute time cap.
Choose the most challenging load/pull up difficulty that allows for unbroken reps throughout within the time frame.

Photo: Congratulations Maya on hitting a PB Clean & Jerk of 55kg. Maya has been hunting this down for a while. Well done Maya!!!

Two rounds:
0-5 minutes:
For time:
Run 860m (rest remainder. Rest=score)
5-15minutes:
AMRAP (10 minutes)
5 V-ups
10/7 Push-ups
15 Kettlebell Swings 24/16kg

Score: Convert balance of time to seconds (eg. 4minute run= 60 sec rest=60 reps) + Total reps of AMRAP.

Photo: Some of our awesome ladies & best cheer squad 😀

A. Handstand skills (Warm-up)- Holds/walks
B. Technique focus
1 Clean + 2 Push Jerks + 1 Split Jerk
*Beginners- 3 Hang Cleans + 3 Shoulder to Overhead
then,
Work to a heavy:
Clean & Jerk (any style)

RECOMMENDATION: After watching this last I highly recommend – “Danielle Brandon Energy” Documentary (available on YouTube). Her story goes beyond CrossFit – providing hope and inspiration on so many levels. You never know somebodies story…