Seven rounds for time:
5 Bar Muscle-ups
Run 180m
12 Goblet Squats 32/24kg Kettlebell
Run 180m

Photo: Luke B making easy work of 100kg Hang Clean.

Hang Power Cleans:
EMOM x 5: (light to moderate load across)
Min 1. 2 reps
Min 2. 4 reps
Min 3. 6 reps
Min 4. 8 reps
Min 5. 10 reps

Rest 2 min.

EMOM x 5: (moderate loading across)
Min 1. 2 reps
Min 2. 4 reps
Min 3. 6 reps
Min 4. 8 reps
Min 5. 10 reps

Rest 2 min.

EMOM x 5: (heavy loading across)
Min 1. 1 reps
Min 2. 2 reps
Min 3. 3 reps
Min 4. 4 reps
Min 5. 5 reps

Photo: Cam hitting a 47.5kg Dumbbell Squat Snatch + OHS and it looked easy = Beast mode.

A. Build to a heavy Dumbbell Squat Snatch + Overhead Squat or Power Snatch + 2 Overhead Squat.

B. Open 22.1
Complete as many rounds as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatches 22/15kg
15 Box Jump overs 24/20″

Photo: Evie & Carol. Partner workouts are always more fun.

CrossFit Open 14.2
For as long as possible:
0-3 minutes:
2 rounds of 10 overhead squats/10 chest-to-bar pullups. 
3-6 minutes:
2 rounds of 12 overhead squats/12 chest-to-bar pullups.
6-9 minutes:
2 rounds of 14 overhead squats/14 chest-to-bar pullups
Etc…
*42.5/30kg
*Don’t be afraid, there will be plenty of scaled options to choose from.

Partner Workout:
AMRAP in 20 minutes:
75cal Bike (50 Stroke change over)
100cal Row (25 Stroke change over)
20 x 180m Run (Alternating)*

*Alternating with your partner on each activity until all calories have been completed.

Photo: Matt VB. It is great seeing Matt back in the box more regularly and of course still dominating Ring Muscle-ups.

For time:
50 Wall Ball 9/6kg
40 Hand release Push-ups
30 Dumbbell Ground to Overhead (2 x 22.5/15kg)
20 Burpee Box Jump Over 24″/20″
10 Bar Muscle-ups

Rest 3 minutes

10 Bar Muscle-ups
20 Burpee Box Jump Over 24″/20″
30 Dumbbell Shoulder to Overhead (2 x 22.5/15kg)
40 Hand release Push-ups
50 Wall Ball 9/6kg

EMOM x 30:
Minute 1: Row 20/16 Calories
Minute 2: Run 180m
Minute 3: Rest
Minute 4: Run 180m
Minute 5: Max Kettlebell Swings 24/16kg
Minute 6: Rest

Photo: Nata nailing Bar Muscle-ups. Our ladies are on fire!!!

EMOM x 30 minutes:
Minute 1: Gymnastic Pulling Complex
Minute 2: 4 Power Cleans *
Minute 3: Wall Walks

*This session is designed to give everyone a chance to focus on higher skill development.
For example: Advanced athletes: 3 Bar Muscle-up + 3 C2B + 3 Kip, Intermediate athletes: 1 Strict + 2 C2B + 3 kip.
*Choose movements, repetitions and weights that allow for quality movement with the goal of improvement.

Photo: Deb hitting a PB of 50kg Squat Clean at the Masters League competition. Age is no barrier!!!
Whether you are 20-30-50 or 80 years young CrossFit will bring extra step into life. CrossFit = The fountain of youth.

A. Back Squat 5-5-5-5-5
*Climbing to a heavy set for the day.

B. For time:
5-10-15-20-15-10-5 reps:
Dumbbell Thrusters (2×15/10kg)
Double-unders x 35
*10 minute cap.


Thank you to everyone that attended the Nutritional 101 presentation on Thursday night. I hope you are all on track.
SUNDAY’s are a great day to get your meal prep for the week completed. Here are some tip on getting started with MEAL PLANNING
Don’t let it overwhelm you- a couple of small changes can make all the difference.

Join us for a surprise Saturday session.
Both 7am and 8am will run.

CrossFit Open 17.1
For time:
10 dumbbell snatches 22.5/15kg
15 burpee box jump-overs 24″/20″
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs