Warm-up:
Alternate for 2 cycles between:
Run 100m & 30 seconds of:
1. Dynamic hips
2. Sit & Reach
3. Cossack stretch
4. Shoulder rotations

then,
Burpee technique/practice- for best movement
6 second count burpee.

then,
Increment for 3 minutes with efficient movement of:
Burpee (1-2-3-4-5…)
10 second plank

Workout:
Four rounds for time of:
Run 600m
25 Burpees
Plank *Plank time is equal to the time it takes to do the burpees.

*You will need a stop watch for this one.

Scale:
As many rounds as possible in 20 minutes of:
Run 400m
15 Burpees
30 second plank hold

Photo: Always somewhere to do pull-ups if you look hard enough. Kimberley can give you some ideas.

Warm-up:
3 rounds progressing in difficulty:
30 seconds of: Skip > Skip & Double-unders > Double-unders
Overhead walk x 20m (Add weight – plate, dumbbell, kettlebell)
10 x Shoulder taps > 10 sec Wall hold

Then 3-5 rounds of:
6 Controlled lunge (pause in bottom) Add weight as you progress
3-5 Push-ups (Warm up set- unbroken)

Workout:
Five x 3 minute AMRAP of:
5 Push-ups
10 Overhead lunges (Weight plate, dumbbell or kettlebell)
30 Double-unders

Rest 1 minute between cycles.

*Start where you finished on the previous round.
Record total rounds & any partial repetitions.

Photo: Looking forward to the day we can do our “FUN” team challenges.

Warm-up:
3 x 3reps of Ground taps>Squats>Strict Burpee + Hip up
20m High knees>20m Boots to Glutes>20m Side steps

Work technique and increase in weight for your chosen movement.

Workout:
Increment as far as possible in 20 minutes of:
Choose one of the following movements and your own repetitions for:
Clean & Jerk (Barbell), or
Kettlebell Swing, or
Clean & Jerk (Dumbbell), or
Deadball over the shoulder,

Run 200m

*Choose your own movement and repetitions based upon your movement and load. Eg. Lower increment for Heavier movements: Clean & Jerk (Barbell) or Heavy deadball 1-2-3-4-5…., Higher repetitions for lighter weight movements Eg. Kettlebell swings, Dumbell Clean & Jerks (2-4-6-8-10…)

*Set your own benchmark. We will repeat this one so we want you to work hard.

Warm-up:
Alternate between Run 100m & movements below:
1. Ankle mobility
2. Bear crawl x 10m
3. Spiderman x 10m

Turkish Get-up practice:
Start with body weight or light weight and move through turkish get-up sequence. Slow & Controlled.
then,
Add weight- work your way up in weight.

Workout:
EMOM x 10 minutes:
Turkish Get-up x 2 reps (one on left, one on the right)
*Choose a weight that you are able to maintain a rep on each side within the minute.

then,
3 x 400m runs on a 4 minute cycle.
Record your time for each run.

Start run at 0-4-8 minutes.

Photo: The leader (alpha male) of CrossFit Wolfpack. Blessed to be part of your pack Timmy Gorsch.

Warm-up:
Five rounds of:
5 x 10m Shuttles run
3 Sprawls
5 x 10m Shuttle run
6 Dynamic spiderman

Cycle through the following for 3-4 minutes:
1 Pull-up (Strict)
2 Push-ups
3 Sit & Reach
4 Squats

Add Squat speed:
5 x 10sec efforts of:
Squats
*Aim for more reps each round- move efficiently.

Workout:
Stay in the game for as long as possible:
Minute 1: Squats *
Minute 2: Pull-ups
Minute 3: Squats
Minute 4: Push-ups

* Pick your own number of Squats to be performed in the first minute. This should be a challenging number that you takes you close to 1 minute to complete. Choose between 20-50 Squats (depending upon your ability).

This is a modification of a crossfit.com workout- where the prescribed squats were 50 repetitions.

Minute 1 you are aiming to complete your chosen number of squats, with the deficit to be paid up with either pull-ups or push-ups in the 2nd minute. Continue on with this format until you can no longer achieve the required number of pull-ups or push-ups.
*Stay in the game for a minimum of 12 minutes. If you are out before simply achieve what you can of each movement within the allocated time.

Photo: Kelly & Heather. If you haven’t seen someone for a while be sure to send them a message and help keep everyone on track during this time.

Warm up:
Five rounds of:
5 x 10m Shuttle Runs
10 Air Thrusters

Mobility:
Ankles/Hips and Shoulders

Partner workout.
AMRAP in 20 minutes of:
Run 400m/30 Thrusters

*One partner completes the run while the other partner completes the thrusters. Each person must complete their element before swapping over.

*Thruster to be completed with:
Empty barbell
Dumbbell (holding both heads)
Kettlebell (holding handle upside down)

Photo: Josh & Elise super excited after this mornings Zoom class 😀

Warm up:
2 rounds x
Alternating between:
6 x 10m Shuttle runs &
30 seconds of:
1. Squats
2. Iron Cross
3. Dynamic spiderman
4. Push-up

Mobility:
3-5 cycles of Bow & Bend>Cobra Stretch>Downward dog
3 x 10 second Glute bridge>Seated Toe taps

Workout:
Part A.
Tempo Squats
7 x 3-5 repetitions (3 second lower>3 second pause>3 second rise)

*Goal is to move with perfect form.
*Add enough weight to give feedback, still allowing for good form.
* Use barbell, kettlebell, dumbbell or body weight.

Part B.
Four x 3 minute rounds for max Plank:
15 Burpees,
Run 200m
Max Plank (in remainder of 3 minutes)
*Start a round at 0-3-6-9 minutes.
*Aim for unbroken plank (not required) Stop your stop watch if you break plank.
*Tip: Keep a stop watch close by to record seconds accumulated in plank. Start when you start/Stop when you stop. No math/keep it simple.

Score= total seconds accumulated.

Photo: Who doesn’t want one of these. Amanda knows people who know people 😉

Happy 11th birthday to our beautiful little Tarzan (Jesse).
May your long hair flow free and your feet run bare – we wouldn’t want you any other way!!

Warm-up
Run/Row/Skip 1 minutes:
2 rounds of:
7 Squats
7 Sit-up & Reach

Run/Row/Skip 1 minutes:
2 rounds of:
7 Toyota Jumps
7 Knee raise/Knees to elbow/ Toes to Kettlebell
5 Push-ups

*Work up in weight on snatch/progress towards toes to bar

Workout
Increment as far as possible in 12 minutes of:
Toes to Bar/Toes to kettlebell x 2 (3-6-9-12….)
Snatch (3-6-9-12…)
Run 200m

Optional (but highly recommended)
EMOM – Push or Pull
Pick your movement & your repetitions

Push= Push-ups/Dips (Box or Ring)/Handstand push-ups
Pull= Strict,kip, Strict C2B, kip C2B, Bar Muscle-ups, Ring Muscle-ups

Welcome back everyone.
Warm up:
Run/Row/Skip 2 minutes (comfortable pace)

Then,
4 Rounds of:
5 Hang Cleans, Russian KB Swings/ Hang DB Cleans
3-5 Push-up
5 Squats
30 single skips

*Work towards your chosen movement for the workout. Increase in range of motion, increase in weight, etc.

Workout:
“The Chief”
Five cycles:
3 minute AMRAP of:
3 Power Cleans 60/40kg
6 Push-ups
9 Squats

Rest 1 minute.

*Substitute 3 Barbel Power cleans with : 6 x Kettlebell Swings or 6 Alternating Dumbbell Power Cleans.
Scoring: Continue on with your rounds and repetitions as you progress through the workout. Eg. 1st cycle= 4 rounds + 3 Push-ups. At the start of the 2nd cycle you will complete the remaining push-ups (3) then continue onto the Squats. Record total rounds + any partial repetitions.

Photo: Lara smashing out some overhead squats- With a headband like that Grant has some competition on his hands.