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.

A. Front Squat 5 x 5 (Block 3:Week 2)
*Aim to add 2.5kg-5kg to last Front Squat Cycle

B. Partner workout:
AMRAP in 10 minutes:
P1: 10 Burpees
P2: 20 Alternating Lunges
*Both partners to complete their movement before swapping.
Record total repetitions.

In teams of 3:
For load:
Front Rack Carry (Barbell) 2 x 15m (Put down at 15m mark), directly into:
Sandbag/Deadball Front rack Carry 2 x 15m (put down at 15m mark).

This will be a free flowing session. Aim to get through several heavy cycles during the session.

Five x 3 minute rounds:
Run 360m
Max Wall Ball 9/6kg
Rest 2 minutes