Crossfit Geelong

Teams will be made once we have the numbers in the class. Once those teams have formed, each person in each team must complete the following 3 times through or as much as possible in 30 mins:

-100m shuttle run (25m splits)
-60m Med ball Overhead throw
-Plate Overhead Lunges 80m (2x40m)
-50 Partnered Burpee Lateral Jumps (25 each)
-Accumulation of 2 mins holding a Pushups Position

After every task completed you must come back into the gym and tick off the completion of that task, go back out to your next task.

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Play around with your bar for 10 mins and warm up to a weight as close to 60% of your bodyweight as possible.

then,

1 rep equals:
1 Power Clean
1 Lunge -right or left leg
1 Lunge -left or right leg
1 Shoulders to Overhead.

Complete 100 Reps or a 30 mins cap for as many reps as possible!!

Seems like a tough one, …….and yes it is. But a great WOD to work on technique under stress.
If you find any knee pain, make sure you keep you knee behind or above your ankle when lunging. A knee that is too far forward over toes may cause pain in the patella tendon.

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Have a great day off work!
If you must work on something, maybe some gymnastics, or even use any weights you have at home, a log, etc. Carry it up hill, Push/Pull your car… Be creative.

And obviously mobilize religiously! : ]

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For Time:

42 Wall Balls 9 kg
21 Pull-ups
30 Wall Balls 9 kg
15 Pull-ups
18 Wall Balls 9 kg
9 Pull-ups

Post total time!!

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25 Unbroken COVP (chin over vertical plane) Pullups,
rest 3 minutes,
repeat 4 times.

then,

2 rounds for time of:
50 Ground To Overheads Rest

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20 V-Ups
Run 200m
8 Box Jumps @ 70-80%

For Time, then rest 1 minutes.

Complete another 6 rounds.

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Today we play around a little with the sleds!
Come along for a bit of fun!!
And remember to bring friends and family.

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Three rounds of:
Wall-ball, 9kg ball @ 10 ft target (Reps),
Sumo deadlift high-pull 35kg (Reps),
Box Jump, 24″ box (Reps),
Push-press 35kg (Reps),
Row (Calories).

1 minute rest in between rounds.

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10 – 1 reps:

Hang Power Snatch @ 60/45kg
Pull-ups

**every odd round finished, complete max rep pushups.

then run 400m to finish.

Score by Max Pushups and total time taken!

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2.1km needs to be completed..with extra weight!
Guys: 25kg/Girls:15kg

**When you return you must complete 100 Situps as fast as possible for a total time!

(walk is to marnock road, right up shannon ave hill, right at the lights on west fyans street, and back into the gym)

-You can carry any particular weight, d/b, plates, kettlebell, etc.
-You need to decide on how you want to carry this weight, either the traditional farmers walk, waiters (like fun), hug the weight, etc.
-Complete this distance at the speed you desire, but remember this wod is still for time!

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