WODs

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

Photo: Our Australia Teen Team. An absolute group of legends.
Josh, Jesse, Sienna, Astin & Chloe.

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.

Please note only 6:30am, 9:15am & 5:30pm sessions will run today.
5:30am & 4:30pm sessions are CANCELLED.

Today's Part B. workout can be completed at home.

A. Turkish Get-up
Working to a heavy double (left & right)

B.
Death by Shuttle Run, into
Death by Burpees

*Complete 1 Shuttle run/rep on the 1st minute, rest remainder of the minute. Complete 2 runs/reps on the 2nd minute, rest remainder of the minute... Continue with format until you can no longer get the required runs/rep in the minute.
*Advanced athletes start with higher runs/repetitions Eg. start at 5 reps, and build.

Restart clock between Shuttle Runs/Burpee rounds. Record successful efforts for each. Eg. 9/13 Shuttle Runs, 7/12 Burpees.

Share your results on the Facebook Members page.

Photo: Paula & Amie are on 🔥 🔥 What a partnership - Fittest in the Yard over the weekend.

For time:
Run 860m
50 Wall Ball 9/6kg
Run 560m
30 Box Jump Overs 24″/20″
Run 560m
50 Wall Ball 9/6kg
Run 860m

Photo: After a great battle Jesse finished in the 5th place overall. What an experience!! He had a great time and made lots of new friends from all over the world.

A. Gymnastics skills
Every 90seconds for 8 rounds (12 minutes)
Gymnastic complex:
Choose your own complex and reps based around repeatable sets.
Advanced athletes – choose complex comprising of 6 repetitions.
Eg. 3 Bar Muscle-ups + 3 Chest to bar pull-ups or
1 Bar Muscle-up + 2 Chest to bar + 3 Pull-ups

Intermediate: 5 reps
Beginner: EMOM: 3-5 reps

B. Max reps in 7 minutes:
Burpee Jump & Touch

A. Squat Clean + Hang Squat Clean 1+1

B. Partner workout:
10 minute AMRAP:
P1: 5 Squat Cleans *
P2: Run 200m
*Heavy repeatable singles

Photo: Check in day for Jesse @PitTeenThrowdown. Good luck big boy!!!

For time:
Run 400m
30 Toes to Bar
Run 400m
10 Wall Walks
Run 400m
30 Toes to Bar
Run 400m

Photo: Exploring Chicago on bikes was great!!

0-2 minutes: Max Calories Row/Echo
2-3 minutes: Rest
3-13 minutes (10minute AMRAP)
AMRAP:
12 Dumbbell Deadlifts (2 x 22.5/15kg)
9 Dumbbell Hang Power Cleans (2 x 22.5/15kg)
6 Dumbbell Shoulder to Overhead (2 x 22.5/15kg)
13-14 minutes: Rest
14-16 minutes: Max Calories Echo/Row

*Start on either Bike or Row, then finish on the opposite machine.
*Choose a weight that allows for unbroken complex fresh.