Saturday 27/9/14 – Performance

Workout of the Day In teams of two, with only one person working at a time, complete the following: 200 Wall Ball Shots 600 Meter Overhead Carry 200 Push-ups 600 Meter Overhead Carry During carry, you must perform 3 burpees* each every time you

Wednesday 27/8/14 – Competition

Workout of the Day A. Every minute, on the minute, for 6 minutes: Front Squat x 1 rep Loads per set (by %): 50, 60, 70, 75, 80, 85 (To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.) B. Every 2 minutes, for 20

Tuesday 26/8/14 – Performance

Workout of the Day A. Three sets of: Overhead Squat x 8-10 reps @ 30X1 Rest 2 minutes Weighted Pull-Ups x 3-5 reps @ 21X0 Rest 2 minutes B. Four rounds for time of: 15 Pull-Ups 30 Wall Ball Shots (9/6kg) 60 Double-Unders

Wednesday 20/8/14 – Performance

Workout of the Day A. Three sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 60 seconds Dumbbell External Rotations x 6-8 reps each @ 2020 Rest 60 seconds B. In teams of three, with only one work station per team, and only one

Wednesday 13/8/14 – Performance

Workout of the Day A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90

Saturday 9/8/14 – Performance

Workout of the Day With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – 50 Burpees 10:00 – 30 Strict Pull-Ups 15:00 – 50 Wall Ball Shots 20:00 – 30 Box Jump Overs 25:00 – 800 Meter Run

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