A. Build to a heavy complex:
3 Deadlift + 2 Hang Power Clean + 2 Front Squats + 1 Jerk
B. Four rounds for time:
15 Deadlift 60/40kg
Run 200m
10 Hang Power Cleans 60/40kg
Run 200m
5 Shoulder to Overhead 60/40kg
Run 200m
*20 minute time cap.
Photo: Fran coming up to the finish line of the half marathon – the smile says it all. Fran went in with the goal of under 2 hours, and smashed it with her time of 1hour 49.
Absolutely awesome Fran!!!
A. Overhead Squats 5 x 5 (BLOCK 2: Week 3)
*Hold weight across sets
B. Partner workout:
For time:
10-9-8-7-6-5-4-3-2-1 reps:
Dumbbell Thrusters *
Burpees
*P1 completes Thrusters, P2 completes burpees, then swap. Both partners complete all 55 reps of each movement.
*Choose a weight with the goal of heavy/unbroken.
Photo: Lloyd, Lexi & Russ at completion of the half marathon. You guys rock!!
A special mention of Lexi – you are just getting better. Keep kicking your goals!!!
Three rounds, each movement for time:
20 x 15m Shuttle Runs
500/450m Row
1000m/800m
*Rest between efforts
*Record fastest/slowest and total work time
Photo: Winnie completing the 2km Run on Sunday.
When Fran took on the challenge to complete the half marathon, Winnie took on a challenge as well. Training alongside her Mum Winnie has learnt how to push herself and how to pace. Congratulations you little legend.
Congratulations to Fran for stepping outside of her comfort zone and inspiring Winnie. You should both be immensely proud!!!
A huge congratulations to Fran, Lexi, Russ & Lloyd completing the half marathon on Sunday. We couldn’t be prouder!! Some Spam coming your way this week!!
‘Lazar Dukic’
Memorial WOD
For time:
3 Rounds of:
30 Calories Row
10 Bar Muscle-ups
Rest 3 minutes
Then, 3 Round of:
30 Calories Row
15 Strict Handstand Push-ups
Rest 3 minutes
Finally, 3 rounds of:
10 Bar Muscle-ups
15 Strict Handstand Push-ups.
Note: This has been the saddest weekend for the CrossFit community with the tragic loss of Lazar Dukic during the 1st event of the CrossFit Games. RIP Lazar. Lazar Dukic designed this workout for Morning Chalk up. Today, we share his workout as a memorial holding his family and everyone touched by his spirit in our thoughts.
We are heartbroken to hear about the passing of Lazar during the first event of the CrossFit Games.
Our love and thoughts go to his family and loved ones during this difficult time.
RIP Lazar Dukic
Join Marie for a surprise workout. Please book in via Mindbody.
A. Five x 10 reps
Dumbbell Bench Press
B. For time:
100 Shoulder to Overhead 40/30kg
*At the start of the workout complete 3 burpees. Add an extra burpee at the start of each minute.
Photo: Nata – NAILED IT!!! and she went heavier 😀
For time:
Run 200m
10 Strict Pull-ups
Run 400m
20 Chest to Bar Pull-ups
Run 600m
30 Pull Pull-ups
Run 600m
30 Push-ups
Run 400m
20 Dips
Run 200m
10 Handstand Push-ups
*Scaling: Adjust the difficulty of the Pull/Push movement with the aim to decrease/increase difficulty in 3 stages where possible.
*Advanced athlete: Bar Muscle-up/Strict Pull-ups/Chest to bar
Photo: Leiah – where there is a will, there is a way. Despite fracturing her foot Leiah is back at the gym and making forward progress. Great work Leiah!!!
EMOM x 4 minutes:
3 Snatch (Light load)
Rest 1 minute
EMOM x 4 minutes:
2 Snatch (Moderate load)
EMOM x 10 minutes:
1 Snatch (Build in load)
Optional:
EMOM x 10 minutes: 30work/30rest (Any machine)
Photo: Lachie- it is so awesome watching Lachie’s progress in the box. Man makers definitely brought the best out – hitting 20kg.
A. Three rounds, each for time:
Row 350/300m
12 Burpees (over Parallette)
B. Three rounds, each for time:
Run 360m
12 Toes to bar
*Rest between rounds (approx. 5 minute cycle)
*Complete 3 rounds of A, then 3 rounds of B (or vice versa)
*Score: Fastest & Slowest on Part A & B + Total work time.
Photo: A huge thank you to Mandi @CrossFit Contessa for organizing an amazing fundraising morning for these 3 ladies -@Sienna_Lambert, Rach Robinson (@fiziorach), & @Chloesaliba06
Thank you to everyone that joined us for the morning and those that donated. Your support and generosity is greatly appreciated and will definitely help in covering expenses.
The excitement is building…. CrossFit Games here we come!!!
