‘NICOLE’

As many rounds as possible in 20 minutes of:

400m Run

Maximum Rep Pull-ups

(Note number of Pull-ups completed for each round)

ROPE CLIMBS ARE COMING!!!

‘ELIZABETH’

21-15-9 Reps for Time of:

Clean 60kg

Ring Dips (If you don’t have rings, do bar dips instead at a ratio of 3 Bar Dips to 1 Ring Dip)

‘FILTHY FIFTY’

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 10kg ball
50 Burpees
50 Double unders or 100 skips

IT’S MY BIRTHDAY, so serious rest day is order and a couple of beers!!!

5 Rounds For Time of:

Row 1000m

Then 2 mins rest

(Try to at least match your best time each round!!!)

You can Run instead of Row, but it must be a fast run!!!

Todays photo:

Medicine Ball Fortnight. Using Med Balls every day!!!

400m Run
25 Burpees
400m Run
15 Burpee Pull-ups
400m Run
15 Burpees
400m Run
25 Burpee Pull Ups

If you don’t have a bar for Burpee Pull-ups, do double the amount of Burpee’s for that set.

Todays photo:

CrossFit have set a challenge for the biggest Medicine Ball Clean Circle. Can we beat it???

“CrossFit Total”

Back Squat, 1 rep (maximum weight)
Shoulder Press, 1 rep (maximum weight)
Deadlift, 1 rep (maximum weight)

Your Total Score is the combined weight lifted from all 3 exercises.

For Example:

Back Squat - 1 rep at 100kg

Shoulder Press - 1 rep at 55kg

Deadlift - 1 rep at 120kg

CrossFit Total = 100+55+120 = 275

Today’s photo’s:

Have a Medicine Ball with you at all times!!! Then do a stupid amount of Press-ups!!!

Your next challenge is to do Body Weight Pull-ups by the end of the school holidays.

“BLACKJACK”

Complete the following for time:

• 20push-ups/1 sit-up
• 19 push-ups/2 sit-ups
• 18 push-ups/3 sit-ups
• 17 push-ups/4 sit-ups
• 16 push-ups/5 sit-ups
• 15 push-ups/6 sit-ups
• 14 push-ups/7 sit-ups
• 13 push-ups/8 sit-ups
• 12 push-ups/9 sit-ups
• 11 push-ups/10 sit-ups
• 10 push-ups/11 sit-ups
• 9 push-ups/12 sit-ups
• 8 push-ups/13 sit-ups
• 7 push-ups/14 sit-ups
• 6 push-ups/15 sit-ups
• 5 push-ups/16 sit-ups
• 4 push-ups/17 sit-ups
• 3 push-ups/18 sit-ups
• 2 push-ups/19 sit-ups
  
• 1push-up/20 sit-ups
  

Grace” (and then some)

Complete 30 squat clean and jerks for time (M:70kg/W:45kg)

You must perform a a squat clean, or a power clean with a front squat (Hip below the knee). The bar may go overhead to a full lockout position by any means (i.e.- jerk, push press, thruster, shoulder press)

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