Friday 8/8/14 – Performance

Workout of the Day A. Four sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Dumbbell External Rotations x 8-10 reps each arm @ 2020 Rest 60 seconds B. Two rounds for time of: 500 Meter Row Hand-Release Push-Up x 20 reps 24/16 kg

Wednesday 23/7/14 – Competition

Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): Clean x 1.1 (rest 10 seconds between singles) Build over the course of the 8 sets. B. Every minute, on the minute… Back Squat *Set 1 – 40% x 1 rep *Set 2 – 50% x 1 rep *Set 3 – 60% [...]

Monday 7/7/14 – Competition

Workout of the Day A. Five sets of: Full + Quarter Front Squat x 2 reps Rest 2 minutes Build over the course of the five sets. B. Five sets of: Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch Rest as needed C. Every 2

Saturday 5/7/14 – Competition

Workout of the Day A. Complete as many rounds and reps as possible in 6 minutes of: 4/3 Muscle-Ups 12 Alternating Pistols Rest exactly 4 minutes, and then . . . B. Complete as many rounds and reps as possible in 6 minutes of: 4 Hang Cleans

Wednesday 2/7/14 – Competition

Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): 3- Position Clean (high hang, mid-thigh, and then from the floor) Build over the course of the eight sets. B. Every minute, on the minute… Back Squat *Set 1 – 40% x 1 rep *Set 2 –

Wednesday 18/6/14 – Competition

Workout of the Day A. Every minute, on the minute, for 15 minutes: High Hang Clean + Clean @ 65-80% of 1-RM Clean Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and

Saturday 7/6/14 – Competition

Queens Birthday Schedule: Monday 9/6/14 we will be open for a 8:30am CrossFit Class and 9:30am Competition Class. Leanne has had a family emergency and will not be able to teach the Yoga class Sunday morning at 10:00am. Lindsay and I will be at

Tuesday 20/5/14 – Competition

A. Three sets, not for time, of: Weighted Alternating Pistols x 8-10 reps Handstand Walk x 15-20 Meters Skin the Cats x 5 reps (perform as slowly and controlled as possible) B. Four rounds for time of: 6 Deadlifts @ 75-80% of 1-RM 12/9 Ring Dips

Wednesday 7/5/14 – Competition

OFF-SEASON A. Three sets, not for time, of: Double-Unders x 40-50 reps (note sets if not performed unbroken) Alternating Pistols x 10-12 reps Ring V-Outs x 6-10 reps B. Five sets of: Power Clean x 1.1.1 @ 85-90% of 1-RM (rest 10 seconds between

Wednesday 23/4/14 – Competition

25/4/14 ANZAC DAY- 7:30AM CROSSFIT CLASS, 8:30AM COMPETITION CLASS OFF-SEASON A. Four sets of: Power Clean x 2.2.2 @ 70-75% of 1-RM Clean (rest 10 seconds between doubles) Rest as needed between sets B. Four sets of: Clean Pull x 1.1.1.1 @