Saturday 16 Jul - 'Murph' - 1600m Run, 100 PullUps, 200 Push Ups, 300 Squats, 1600m Run

 Go Renee!!!

Compare to 18 Dec

 'Murph', as prescribed, is done wearing a 10kg weighted vest. 

The reps can be partitioned as required. 

The scaled option will be a 'Half Murph'.

Friday 15 Jul - 'OPT Flight Simulator' - Double Unders - 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

 All sets of Double Unders must be Unbroken before you can move onto the next set. The rope must stop between sets. There is a 20min time cap so if your double unders are not so amazing consider this a 20min Double Under practice session!

Compare to 14 Jan

Thursday 14 Jul - 1RM OverHead Squat, 1RM Front Squat, 1RM Back Squat

 

Compare to 29 Mar

Wednesday 13 Jul - 5 Rnds - 10 Hang Power Clean (50/35), 10 Box Jump

Strength - Split Jerk

Tuesday 12 Jul - 20min AMRAP - 7 Toes To Bar, 7 Burpee, 7 Ring PushUp, 7 Squat

Monday 11 Jul - Run 800m, 100 Push Press (30/20), Run 800m

 

 You rock Paula!

Strength - Front Squat

Sunday 10 Jul - Open Gym 2-4pm

Bye Amy C, thanks for being an amazing person and awesome crossfitter! Let us know when you get 200 Double Unders in 2mins!