Normal session times at 8am and 930am this morning..Good luck to Carla , Stacey , Leehane , Bjorn,Beavis , JohnBoy, Trav , Cube and Donny out at CrossFit Zealous today. Get ya skull shirts on and try and get out to Avondale then go yell up a storm. Its good for you 
PARTNER WOD
“Row Randy Run”
Row 1km
75 Snatch (35/20)
Run 880 metros
2 Rounds for time.
Pearls of wisdom from K-Starr..check your alignment !
Strength
Back Squat 3 x 5 reps
WOD
“The End “
Row 300 m
30 Wall Ball
20 Toe to Bar
30 Box Jump
20 Sumo Deadlift High Pull (40/25)
30 Burpee
20 Push Press (40/25)
15 minute AMRAP.
* This workout was the final wod at the 2011 CF Games and has been modified for our pleasure..
Loz and Tomo leave next week for their Regionals campaign and have been putting in a ton of work lately. Be sure to wish them well if you see them at the gym, and of course give the newbies some chat time and let them in on what tough but glorious times lie ahead..;-0
Gymnastics
Handstands
Pistol Progressions
WOD
” Mary”
5 Handstand Push Up
10 Pistol (alternating)
15 Pull Up
20 minute AMRAP
The Posse are gearing up for another comp, this Saturday CrossFit Zealous are hosting ' The Kumite' so if you can get out and support the Crew in what will be an awesome day with the good boys and girls at Zealous I'm sure your support will be well appreciated..:-)
Strength
Weighted Pull Up 4 x 3 reps
WOD
“Hard Core”
Run 880 metres
9 Push Press (60/40)
Run 440 metres
15 Push Press
Run 200 metres
21 Push Press
For time..
Compare to : 10/2/2012
Power
WOD
” Mainsite Wod 5/10″
10 Squat Clean (60/40)
20 Box Jump
3 Rounds for time.
Big Thanks to all those that competed and supported the TOZ Games on Saturday. Waiting on the photos to come through but a great time had by all. And happy belated birthday wishes to Lisa, Stacey and Hannah.
Strength
Overhead Squat 3 x 5 reps
WOD
“Tear This Place Up”
50 Double Under
40 Toes to Bar
30 Kettlebell Swing (24/16)
20 KB Overhead Squat
10 Turkish Get Up
2 Rounds for time