Thursday 30 Jul - 'Grace' - 30 Clean & Jerk (60/40). Rest 5 Mins then 'Annie' 50-40-30-20-10 - Double Under, SitUp

 Strength - Bench Press

Compare 'Grace' to 1 Aug and "Annie' to 14 May 2014

Wednesday 29 Jul - 15 Min AMRAP - 5 Strict PullUp, 20 Squat, 5 Strict HandStand PushUp, 20 Squat

Skills WOD - 15 Min AMRAP - 10m HandStand Walk, 10 Pistol Squat, 1 Legless Rope Climb.

 There is no yoga session this Thursday, CJ is away.

Tuesday 28 Jul - 100 WallBall, 100 Toes To Bar, 50 Cal Row, 50 SitUp, 30 GHD Back Extension, 30 Hang Power Snatch (40/30)

Strength - Hang Power Snatch

Monday 27 Jul - 200m Suitcase Carry (20/15), 30 Dumbbell Snatch, 200m Suitcase Carry (24/16), 30 KettleBell Swing (24/16), 200m Medball Carry (9/6), 30 Medball Clean (9/6), 200m Plate OverHead Carry (20/15), 30 Plate Ground To OverHead

Strength - DeadLift

Sunday 26 Jul - Open Gym 2-4pm

Epic effort from Matt Swift, owner of CrossFit Brisbane, to win the 45-49 masters category at the CrossFit Games. Matt taught me the rules of programming when I first started CFD in 2010, I have been following his advice ever since.

Saturday 25 Jul - 'Partner WOD' - 30 Min AMRAP - 800m Walk then 10 Dumbbell Snatch (15/10), 10 Weighted Box Step Over (15/10), 10 Dumbbell Power Clean & Jerk (15/10)

Every 5 Mins complete 50 single skips each.

Friday 24 Jul - 'Murph' - 1.6k Run, 100 PullUps, 200 PushUps, 300 Squats, 1.6k Run

 

 The amazing July On Ramp group!

  Murph should be performed wearing a weighted vest so if you have one and want to wear it then bring it along. The reps can be partitioned as required. eg - 20 Rnds - 5 Pullup, 10 Push Up, 15 Squat.
There will be a few scaled versions of this WOD on the board to choose from.
Session times today are 8am and 3pm.