Thursday 3 Mar - 800m Run, 21 KB Snatch Right Arm (16/12), 21 KB Snatch Left Arm, 400m Run, 15 KB Snatch Right Arm, 15 KB Snatch Left Arm, 200m Run, 9 KB Snatch Right Arm, 9 KB Snatch Left Arm

Wednesday 2 Mar - In 4 mins Run 400m then max reps of Wall Balls, rest 2mins. In 4 mins Run 400m then max reps Tyre Jumps, rest 2mins. In 4 mins Run 400m then max reps Double Unders

LIFT - 1RM Clean and Jerk 
Score is total number of reps for Wall balls, Tyre Jumps and Double Unders

Tuesday 1 Mar - DeadLift 1-10, 1-20, 1-30

How this goes is;

1 DL at 80-85% of your 1RM, then 10 DL's at 60-65% of your 1RM. 

1 DL at 80-85% then 20 DL at 50-55%. 

1 DL at 80-85% then 30 DL at 40-45% of 1RM

So it would be a good idea to work out your percentages based on your 1RM now! If you do not have a 1RM you will work up to one instead of doing this rep scheme.

If none of this makes sense to you don't worry - I will explain on the day!

Monday 28 Feb - 5 Rnds - 11 Dumbbell Thruster (15/10), 22 Dumbbell Swing (15/10), 33m Dumbbell Farmers Carry (15/10)

Imagine having Arnie watch you do a WOD - COOL!!

Sunday 27 Feb - Open Gym 2-4pm

Do a WOD, Work on a Weakness, Roll Out - Whatever!

Saturday 26 Feb - AbMat SitUps (1 point), Knees to Elbows (1 point), Burpee (2 points), 10m shuttle Runs (2 points), Dumbell PushPress 15/10 (3 points), PullUp (3 points), Squat Cleans 50/35 (4 points), Rope Climb (4 points)

 You will choose 5 movements from the list above, each of which are prescribed a point value per rep. You will choose one movement to do for 5 mins then another to do for 4 mins, another for 3 mins, another for 2 mins and the final for 1min.  Like FGB, there is no rest between movements. As soon as the first 5 minutes are over, you move immediately into your next movement.

You will choose which movement you do for what amount of time. 

Friday 25 Feb - 21-15-9 Power Clean (60/40), Toes to Bar, PushUp

The CrossFit Games are fast approaching! This year the way to qualify for the regional competition, held in Sydney, has changed. Instead of  traveling to Perth we get to do the WODs from our own gym and submit our results! More details will follow over the next few weeks - get excited - this is going to be fun!!