26 Mar 2014
Thursday 27th March
Reminder: Social Drinks this Saturday 7pm at Melbourne Public Bar to celebrate the end of the 2014 CF Games Open – all members welcome.
A. Back Squat
3 – 3 – 3 – 3 – 3
B. For time:
15 x Power Cleans
Run 800m
10 x Power Cleans
Run 400m
5 x Power Cleans
Run 200m
Location of Melbourne Public Bar:
25 Mar 2014
Wednesday 26th March
A. Strict Press
5 – 5 – 5 – 5
B. 3 RFT of:
400m Run
2 x Rope Climbs to 15′
15 x Burpees
15 x KB Swings (32/24kg)
A couple of different methods of climbing ropes:
24 Mar 2014
Tuesday 25th March
A. High-Hang Snatch
2 – 2 – 2 – 2
B. 8 Rounds for Load of:
1 x Hang Clean
2 x Thrusters
3 x Front Squats
23 Mar 2014
Monday 24th March
Reminder: Social Drinks this Saturday 7pm at Melbourne Public Bar to celebrate the end of the 2014 CF Games Open – all members welcome.
A. Push Jerk
3 – 3 – 3 – 3 – 3
B. AMRAP in 12 Mins of:
Run 200m
7 x Ring Dips
14 x Sit Ups
21 x Double Unders
21 Mar 2014
Saturday 22nd March
CrossFit Games Open WOD 14.3
Complete as many rounds and repetitions as possible in 14 minutes of:
60-Calorie row
50 Toes-to-bars
40 Wall-ball shots, 20 lb. to 10-foot target
30 Cleans, 135/95 lb.
20 Muscle-ups
20 Mar 2014
Friday 21st March
5 Rds for Max Reps of:
Strict Press (0.75/0.5 x Bodyweight)
Strict Pull Ups
Back Squat (BW/0.75 x BW)
No rest b/w exercises. Rest as needed between sets.
Your total score will be: #SP/#PU/#BSq
19 Mar 2014
Thursday 20th March
A. Clean Pulls
3 – 3 – 3 – 3 – 3
B. 5 RFT of:
9 x Thruster (45/35kg)
9 x Bar-facing Burpees
30 x Double Unders
18 Mar 2014
Wednesday 19th March
A. Front Squat
5 – 5 – 5 – 5
B. 2 RFT of:
Run 400m
15 x Push Press (50/35kg)
30 x Wall Ball (9/7kg to 10′)
45 x KB Swings (24/16kg)
17 Mar 2014
Tuesday 18th March
A. Muscle Up Practice
15 Mins
B. ‘Hope For Kenya’
12 Min AMRAP of:
50 x Squats
30 x Push Ups
15 x Pull Ups
16 Mar 2014
Monday 17th March
The ‘Bear Complex’
5 Rounds, each round is 7 sets of the following complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
For weight. Each round of 7 sets must be unbroken (i.e. no resting bar on the ground between sets).
