Author: Jim King

16 Oct Tuesday, 17/10/17

2 rounds for time:   40 Box Jumps (24/20") 30 Pull-Ups 20 Shoulder to Overhead (62.5/45kg)   400m Run 30 Pushups 20 Power Cleans (62.5/45kg) ...

15 Oct Monday, 16/10/17

A) Back Squat 7-7-5-5-3-3-3-3-3 B) AMRAP in 7 minutes: 10 Ring Dips 10 Weighted Step-ups (15/10kg plate. 24/20") 10 Hollow Rocks 30 Double Unders ...

14 Oct Sunday, 15/10/17 – Rest day.

13 Oct Saturday, 14/10/17

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   A) AMRAP in 25 minutes:   600m Run 20 Alt DB Snatches (20/15kg) 3 Rope Climbs   or   B) "Tiff" With a 25 minute cap:   2400m Run   then AMRAP   11 Chest-to Bar Pull-Ups 7 Hang Cleans (70/50kg) 7 Push Presses (70/50kg) ...

12 Oct Friday, 13/10/17

All the best to Rod and the Queensland Masters League team defending the title on the Gold Coast.   A) Partner WOD   Synchro   AMRAP in 10 minutes: 3,3 / 6,6 / 9,9 etc Burpee Box Jumpovers (24/20") Deadlifts (102/70kg) B) 5 x 10 DB Thrusters ...

11 Oct Thursday, 12/10/17

A) Overhead Squat or Snatch Balance 6-6-4-4-2-2-2-2 B) Snatch - 15 minutes ...

10 Oct Wednesday, 11/10/17

"Emily"   10 rounds for time: 30 Double Unders 15 Pull-Ups 30 Squats 100m Sprint   - rest 2 minutes ...

09 Oct Tuesday, 10/10/17

A) E2M 3 rounds: 20/15 Cal Row ME DB Bench Press B) 6 minutes to build to a heavy Clean and Jerk double C) E2M 3 rounds: 20 KB Swings (24/20kg) ME Burpees (6") D) EMOM for 6 minutes: 2 Clean and Jerks ...

08 Oct Monday, 09/10/17

E3M for 7 rounds: 5 Front Squats 50 Double Unders 5 HSPU ...

08 Oct Sunday, 08/10/17 – Rest day.