Category: Sport

WOD: 6 minute AMRAP:7 Hang Power Cleans 155/10521 Double-unders Rest exactly 8 minutes AQAP:1000m Row2 minutes Rest500m Row2 minutes Rest250m Row Post results/thoughts to comments Awesome work on the hang cleans today everybody. We hit them with light weight on Tuesday, and hit them again heavier today. A lot of you started to get the movement dialed in a bit better. Great job. Way to push it hard on the rowing and really kill yourselves, there’s no better thing to do on the rower. See you tomorrow. Cheers. Ryan gritting through the cleans Starting to get the quotes put back up…let us know if you have any you want up. Tanya making sure to get those elbows forward – Jade

WOD: Max Snatch: 20 minutes to establish a max snatch (squat, power or split, no muscle or pressing out) 5 rounds AQAP:10 Chest-to-bar Pull-ups15 Hand Release Push-ups20 Box Jumps 24/18 Post results/thoughts to comments Awesome work today everybody. It was great to see those of you with shoulder mobility issues work on your mobility and or work on learning the split snatch. Hope you all can continue to make it in over the rest of the week and next week to hit some benchmark strength work. Keep it up everybody, you are all amazing athletes and people. Cheers. Working hard Stephanie getting full extension off the box – Jade

Just wanted to let you know that Progenex is ordered and on it’s way. It should be here Monday. I only ordered a limited amount because I don’t know what everybody needs. There are 14 bags of Recovery and 8 bags of More Muscle coming. It will be first come, first serve, if you really want to make sure you get some you can pay for it in advance. – Jade

WOD: Bench Press: 20 minutes to establish a 1RM 20 minute AMRAP:10 Sumo Deadlift High-pulls 95/657 Hang Power Cleans 95/655 Thrusters 95/65 Post results/thoughts to comments PR’s again for a lot of you today, and for those that have done this met-con before I hope you hit PR’s on that as well. Keep up the great work and hard training. Snatch max is tomorrow. Cheers. Corey working through some hang power cleans Del moving a nice 455 Kettlebell class hitting some snatches – Jade

WOD: “CrossFit Total”1RM Back Squat1RM Press1RM Deadlift Post results/thoughts to comments It was great to see so many of you in today, and you all threw around some heavy weights. PR’s were had all over the place so it was great to see that. We will be doing a bunch of benchmark strength work over the next 10 days or so, so try and make it in as much as possible to get those numbers. See you tomorrow. Cheers. Sophie moving some weight on the squat Julie hitting a PR – Jade