Monday 21/4/14 – Performance

EASTER SCHEDULE 21/4/14 MONDAY- 9:30AM CROSSFIT CLASS, 10:30AM COMPETITION CLASS25/4/14 ANZAC DAY- 7:30AM CROSSFIT CLASS, 8:30AM COMPETITION CLASS Workout of the Day A) Four sets of: 10-12 Dumbbell External Rotation each arm @ 2110 Rest 60

Saturday 12/4/14 – Competition

A. Complete as many rounds and reps as possible in 8 minutes of: 200 Meter Run 10 Pull-Ups 20 Push-Ups Rest exactly 4 minutes, and then . . . B. Complete as many rounds and reps as possible in 8 minutes of: 15 Kettlebell Swings (32/24 kg) 10

Wednesday 19/3/14 – Competition

Workout of the Day A. Three sets, not for time, of: Toes to Bar x 10 reps Double-Unders x 50 reps Handstand Walk x 15-20 Meters B. Take 15-20 minutes to build to today’s heavy Snatch C. Run 4-5k  @ 80-90% effort – OR – Row 4-5k @ 80-90% effort

Monday 10/3/14 – Performance

Workout of the Day A. Four sets of: Back Squat x 6-8 reps @ 30X1 Rest 90 seconds Single-Arm Dumbbell Row x 8-10 reps each @ 2111 Rest 90 seconds B. In teams of two, complete as many rounds and reps as possible in 10 minutes of: 20 Wall Ball

Tuesday 18/2/14 – Performance

Workout of the Day A. Four sets of: Push-Ups x 20 reps (progression – Ring Push-Ups; regression – raise hands with barbell on a rack) Rest 60 seconds Wall Ball x 20 reps (as quickly as possible) Rest 60 seconds DB/KB Walking Lunges x 20 steps

Monday 10/2/14 – Performance

Workout of the Day A. Four sets of: Back Squat x 3-5 reps @ 30X1 Rest 90 seconds Strict Supinated-Grip Pull-Ups x Max Reps @ 21X0 (important to follow tempo here, abide by the 1 second pause at the bottom – ensure full extension) Rest 90 seconds

Friday 7/2/14 – Performance

Workout of the Day A. Four sets of: Front Squat x 5 reps @ 21X1 Rest 90 seconds DB External Rotation x 10-12 reps each arm @ 2020 Rest 90 seconds B. For time: Row 1000 Meters Overhead Walking Lunge x 20 steps (25/15kg) Burpees x 30 reps Overhead

Wednesday 5/2/14 – Performance

Workout of the Day Four rounds for time of: Row 400 Meters Run 400 Meters (This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is