Saturday 1 Aug - 'Partner WOD' - 100 OverHead Squat (40/30), 80 Box StepUp, 60 Push Press (40/30), 40 Ring Row, 20x 10m Bear Crawl, 10x 100m Run

 

While 1 Partner does the reps the other 'rests' in a plank hold.
Happy Birthday to all the horses!

Friday 31 Jul - 4 Rnds - 1 Min - 3/4 Body Weight Back Squat, 1 Min - Body Weight Back Squat, 1 Min - 1 1/4 Body Weight Back Squat

 

Rest as long as required between 1 min efforts.
Monday is a public holiday, session times will be 8am and 3pm

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.