Balls Up
Harriet finding something funny during her 120 kg deadlift on Thursday.
WOD
“Balls Up”
Teams of 2
100 Wall Ball
Run 440 metres (to Museum steps )
100 Med Ball Squat Clean
Run 440 metres (to gym)
2 Rounds for time..
(1 person works while 2 people rest)
* Med Ball must be carried at ALL times
If the ball is dropped then 10 burpee penalty
The Triple 10
Jimmy Cee looks pretty chuffed with his 140kg deadlift. Seems not that long ago that he PB'd with a rounded backed 70 kgs. Good solid application of the work set before him has seen James rise from a soft bread munching treadmill plodder to a growling meat eating CrossFit beast . Onya Jimmy C. 
Strength
Turkish Get Up 3-2-1 reps each arm
WOD
” The Triple 10″
On the minute perform
10 Box Jump (67/57cm)
then max rep Pull Up for remainder of the minute.
10 Box Jump
then max rep Push up for remainder of the next minute
Alternate for 10 minutes
Rest 5 minutes…..and then,
Row 1 km for time.
Compare to : 14/1/2011
Workout courtesy of CrossFit One World
Full Strength
Great work by those who braved the filthy weather and ran The Gauntlet yesterday. Some grunty heavy front squatting on the back of an energy sapping 1km sprint on the rower and the grinding 2 k'er in the park. If you missed this wod ..well..just do it asap!.
Strength
Deadlift 3-3-1-1-1-1 reps
WOD
” Full Strength”
Deadlift (100/70)
Kettlebell Swing (24/16)
Burpee
3-6-9-12-15-12-9-6-3 reps for time..
The Gauntlet
The 515 class getting put through their paces before entering "the pressure cooker". Todays wod is "The Gauntlet" which is always worth a run .;-0
Strength
Back Squat 3 x 3 reps
WOD
“The Gauntlet”
Row 1km
Run 2km
30 Front Squat ( 3/4 bodyweight )
For time..
The Pressure Cooker
Strength
Shoulder Press 2 x 3 reps
Push Press 2 x 2 reps
Push Jerk 2 x 1 reps
WOD
” The Pressure Cooker ”
100 Double Under
then
10 to 1 reps of
Push Press (50/30)
Power Clean
For time.
Cindy
Gymnastics
Handstand/ L-Sits
WOD
“Cindy”
5 Pull Up
10 Push Up
15 Squat
20 minute AMRAP
May Day
Partner WOD
Teams of 2
“May Day”
7 Burpee Box Jump
9 Overhead Squat (40/25)
12 Knee to Elbow
20 minute AMRAP
Partner A jumps, Partner B squats etc
Baby Shankle
Baby Donny has arrived! Massive congrats to Bex and Aaron 'Donny Shankle' Cunningham on their beautiful baby boy. Destined for a life of both high speed motor racing and high intensity exercise. This kid will be one to watch!
Strength
Weighted Pull Up 4 x 3 reps
WOD
Run 400 metres
30 Pull Up
Run 400 metres
30 Wall Ball
Run 400 metres
30 Sumo Deadlift High Pull ( 40/25)
Run 400 metres
For time.
CrossFit Games WOD 11.1
Only 10 minutes. How hard can it be..? 
Power
Snatch 3 x 3 reps
WOD
30 Double Under
15 Power Snatch (35/20)
10 minute AMRAP
Blast Furnace
Works for Coach Bjorn..
Strength
Thruster 3 x 3 reps
WOD
” Blast Furnace ”
Thruster (40/25)
Burpee/ Toes to Bar
10 to 1 reps
