Workout: Thu @ 6am

Snatch 3RM @ 72kg

WOD = 11:54, 16:07 (RX)

Work HS Walks = 6

Workout: Wed @ 6am

Elbow injury prevented pull ups and bench press :(

Work HS Walks = 6 for 10m

300 DU in sets of 30 / 50

2000m Row = 7:05.9 (PR) 3rd 500 lost pace, turned at the 1000m @ 3:27

Workout: Sun @ 3pm

CF Games 2014 - Triple 3

  3000m Row, 300 DU, 3 Mile Run = 43:41

10m HS Walk = 6

Workout: Tue @ 6am

5 x 5RM Power Snatch @ 65kg

WOD = 8:42 (RX)

Workout: Sat @ 7am

100 Cal Air Dyne = 16:28

5 x 5RM Bench Press @ 100kg

WOD = 23:12 (RX)

10m HS Walk = 6

Workout: Fri @ 6am

50 HSPU (25 strict)

Squat Clean 3RM @ 85kg

WOD = 30 reps (70kg)

10m HS Walk = 11

Workout: Thu @ 6pm

Bench Press 6RM @ 100kg

Work Handstand Walking for 60 mins

  - max distance = 3m

Workout: Thu @ 6am

5 x 5RM Push Jerk = 4 @ 70kg, 1 @ 80kg

WOD = 11:43 (RX)

10m Handstand Walk = 7 attempts

Workout: Wed @ 6am

Deadlift 3RM @ 150kg, 1 @ 160kg

WOD = 8:06 (Strict HSPU x 10, 6, 4)

1st 500m Row = 1:34

2nd 500m Row = 1:36

Workout: Mon @ 6am

Back Squat 3x9 @ 100kg, 1x9 @ 105kg

WOD = 8 + 11DUs (70kg)

Workout: Sat @ 8am

Strict Press 5 @ 60kg

WOD @ 50kg x 3,  52kg x 2, 54kg, 55kg

  6-5 strict pull ups

WOD 2 = 13:14 (RX)

Workout: Fri @ 6am

Power Clean, Hang Squat Clean, Jerk Complex @ 80kg

WOD 1 = 7:35 (RX)

WOD 2 = 20:57 (Ring Dips) Total inc. 3min rest

Workout: Thu @ 6pm

5x5 Push Jerks @ 80kg

10 x 3RM Front Squats @ 90kg (2 @ 95kg)

Hang Squat Deadlift @ 88kg

Workout: Thu @ 6am

50 HSPU (RX) = 10,8,6,7,7,6,6

Back Squats @ 4x5 110kg, 1x5 115kg

WOD = 10 + 10m Shuttle Run

Workout: Wed @ 6am

Power Snatch 3RM @ 70kg

WOD @ 56kg = 58 reps

Active Rest: Tue @ 12pm

5km Run @ Albert Park ~ 5:25 pace

Workout: Mon @ 6am

Squat Clean 3RM @ 80kg

1RM @ 90kg

"Diane" = 9:35 (RX PR)

Workout: Sun @ 3pm

Squat to 2RM @ 120kg

WOD 1

5 x 2 mins @ 90% = 110kg x3, 115kg x2

WOD 2 = "14.2" = 85 reps (RX)

Work freestyle handstand holds and walks

Workout: Sat @ 9am

Warmup: Jungle drills - 15 mins

Partner WOD

5 min Double Under (partner hold 20kg kettle bells in OH position)

5 min Wall Balls (partner hold bottom of Front Squat @ 40kg)

5 min Push Ups (partner hold pull up with chin over bar)

5 min Sit Ups (partner hold extended plank)

5 min Push Press @ 40kg (partner hold handstands against wall)

Workout: Fri @ 6am

Work Handstand Tech instead of Push Jerks (elbow injury)

WOD @ 80% effort = 22:49 (RX)

Workout: Thu @ 5pm

Work to 3RM Deadlift @ 150kg (2 @ 160kg)

WOD 14 min EMOM

Odd = 3 DL @ 90% (140kg)

Even = 7 HSPU

WOD 2 = 2 rounds

  500m Row

  10 burpees over rower

4:43

Work Handstand Technique

Bench Press @ 5RM (work to 110kg)

Workout: Wed @ 6am

50 pull ups (7,6,5,5,5,5,5,4,4,4)

OHS 3RM @ 80kg (PR)

WOD = 30 reps (11 @ 64kg, 19 @ 60kg)

  * 6 sets of 4 burpees

Workout: Tue @ 6am

WOD Power Cleans @ 80-90kg

WOD 2 = 5 + 8BJ (RX)

Workout: Mon @ 6am

"CFK Endurance Test" = 21:42

Work Strict Muscle Ups x 5, Handstand Holds x 5

CrossFit L1 Certification: Day 2

CrossFit L1 Certification: Day 1

Workout: Fri @ 6am

Back Squat 2RM @ 120kg

WOD @ 110kg x 2, 115kg x 3 sets

WOD 2 (*Adv) = 16:22 (3 MU after each set)

Workout: Thu @ 6pm

5 x 2RM Front Squat + Split Jerk @ 90kg (1RM @ 95kg)

5 x 3RM Low Hang Squat Clean @ 82kg

30 min Clean Pulls @ 90kg

Workout: Wed @ 6am

WOD @ 50kg, 55kg, 60kg, (65,70,75kg)

1RM @ 80kg Squat Snatch

"12.1" = 94 reps (PR)