Saturday 9/8/14 – Competition

Workout of the Day A. For max reps: 2 Minutes of Rope Climbs (15′) Rest 60 seconds 2 Minutes of Alternating Pistols Rest 60 seconds 2 Minutes of Double-Unders B. Five rounds for time of: 30 Unbroken Kettlebell Swings (32/24 kg) 15 Pull-Ups Run

Saturday 14/6/14 – Competition

Workout of the Day A. For max reps: 2 Minutes of Rope Climbs (15′) Rest 60 seconds 2 Minutes of Alternating Pistols Rest 60 seconds 2 Minutes of Double-Unders B. Five rounds for time of: 10 Thrusters (62/42.5kg.) 20 Pull-Ups Run 400 Meters

Wednesday 28/5/14 – Performance

Workout of the Day A. Take 10-12 minutes to practice: Rope Climbs, Muscle Ups, Toes to Bar B. “15-Minute Work Capacity Test” Complete as many rounds and reps as possible in 15 minutes of: 10 Push-Ups with Hand Release (Games standards) 15 Wall

Tuesday 27/5/14 – Competition

A. Three sets, not for time, of: 15′ Rope Climbs x 4 reps Muscle-Ups x 4-8 unbroken reps L-Sit x 45 seconds B. Ten sets of: Back Squat x 2-3 reps (all sets performed between 90-95% 1-RM from six weeks ago) Rest 3 minutes between sets. C. Three

Wednesday 14/5/14 – Competition

Note: Due to Ehren and Lindsay attending the Australian and New Zealand CrossFit regional competition there will be no Olympic Weightlifting class on Thursday night. All other classes, from Thursday to Monday, and open gym times will go ahead as

Tuesday 29/4/14 – Competition

A. Three sets, not for time, of: Wall Climbs x 2-4 reps Muscle-Ups x 3-8 unbroken reps Toes to Bar x 10-12 reps B. Four sets of: Snatch Push Press x 4-5 reps Rest as needed C. Five sets of: 32 kg Weighted Pull-Up x Max Reps Rest 20 seconds

Saturday 11/1/14 – Competition

Workout of the Day A. Three sets, not for time, of: 15′ Rope Climbs x 2-3 ascents Handstand Walk x 10-15 meters Toes to Bar x 10-12 reps B. Five sets for times of: 5 Power Cleans (100/65 kg) 10 Chest-to-Bar Pull-Ups Rest 60 seconds Rest 5

Tuesday 17/12/13 – Competition

Workout of the Day A. Three sets, not for time, of: Rope Climbs x 2-3 ascents Handstand Walk x 15-20 Meters (or work on Handstand Hold) L-Sit x 30-45 seconds B. Six sets of: Push Press + Jerk Rest 2-3 minutes C. Four sets for times: Power Clean