1/52 Township Drive, Burleigh Heads 4220

STRENGTH

E2M2M – Front Squat

5-4-3-2-1-5-5

CONDITIONING

For Time:

21 Strict press 42.5/30kg

400m Run

21 Push press

400m Run

21 Push jerks

400m Run

STRENGTH

Group 1 (0-3 strict pull ups)

a) 4 sets: Max band pull ups (band that allows at least 5-10 reps)

*rest 60 sec

b) 4 Sets:

8 SA DB Row AHAP (8/arm – lean on a box with one arm)

*60 sec rest

OR

Group 2 (4+ Strict pull ups)

a) 4 Sets: 3-5 Weighted pull ups (heavier than last week)

*rest 60 sec

b) 4 Sets:

Max strict pull ups

*60 sec rest

CONDITIONING

For Time:

60 Double unders

30 Alternating Pistols (30 total – 15/leg)

20 CTB Pull ups

50 Double unders

25 Alternating Pistols

15 CTB Pull ups

40 Double unders

20 Alternating Pistols

10 CTB Pull ups

30 Double unders

15 Alternating Pistols

5 CTB Pull ups

STRENGTH

E2M2M – Deadlifts

7-5-3-7-5-3

CONDITIONING

Partner WOD

8 RFT (Each)

8 Cal Row/Bike erg/Ski erg

8 Burpees

*1 partner completes full round while other partner rests. Swap and repeat for 8 rounds each.

CONDITIONING

Teams of 3

For Time:

Teammate 1 – 480 Cal Row/bike erg/ski (swap every 20 cals for men and 15 cals for women)

Teammate 2 & 3 – 

2 Rounds:

50 DB Push press 22.5/15kg

40 Wall Balls 20/14lbs

30 Burpee Box Jumps 24/20”

Then;

2 Rounds:

50/arm Alternating DB Snatches 22.5/15kg

40/leg Alternating Med ball step ups 24/20”

30 Burpee Box Jumps

*35 min time cap

*1 teammate rows their required amount of cals (20/15) while teammate 2 & 3 are chipping away at the reps. Only one person working at a time. Rotate through every teammate on the rower until 480 cals are complete. If cals are complete before 4 Rounds are then all 3 teammates can help finish the reps with only one person working at time.

REMEMBER THIS FRIDAY, FEB 22nd, THE CROSSFIT OPEN STARTS! THERE WILL BE NO AFTERNOON CLASSES. The Open WOD will start at 4pm and continue as long as needed until everyone gets their WOD done. We will do the WOD in heats. Make sure you sign up for a heat (in our Facebook group) or as soon as you arrive at the gym! I can’t guarantee time slots for everyone so please sign up ASAP or get someone to sign you up! There will be a heat list put up ASAP after the WOD is announced. Most likely around 12:30-1:00pm on Friday. Please be aware of the standards and what you are required to do! As you will be performing the WOD and JUDGING as well! You do not need to be registered to do the WOD on a Friday afternoon, although we encourage you to sign up and be a part of the Crossfit Community worldwide participating in these WODs.

CONDITIONING

a) 3 min AMRAP

21 Ring Dips

21/15 Cal Row

*Max Burpees over rower in time remaining.

*rest 3 mins

b) 3 min AMRAP

21 Head touch Push ups

21/15 Cal Row

*Max Burpees over rower in time remaining.

*rest 3 mins

c) 3 min AMRAP

21 CTB Pull ups

21/15 Cal Row

*Max Burpees over rower in time remaining.

*rest 3 mins

c) 3 min AMRAP

21 Pull ups

21/15 Cal Row

*Max Burpees over rower in time remaining.

REMEMBER THIS FRIDAY, FEB 22nd, THE CROSSFIT OPEN STARTS! THERE WILL BE NO AFTERNOON CLASSES. The Open WOD will start at 4pm and continue as long as needed until everyone gets their WOD done. We will do the WOD in heats. Make sure you sign up for a heat (in our Facebook group) or as soon as you arrive at the gym! I can’t guarantee time slots for everyone so please sign up ASAP or get someone to sign you up! There will be a heat list put up ASAP after the WOD is announced. Most likely around 12:30-1:00pm on Friday. Please be aware of the standards and what you are required to do! As you will be performing the WOD and JUDGING as well! You do not need to be registered to do the WOD on a Friday afternoon, although we encourage you to sign up and be a part of the Crossfit Community worldwide participating in these WODs.

STRENGTH/SKILL

E2M2M – 5 Rounds

3 OHS @32X1 tempo

CONDITIONING

For Time:

10 – 1

Box Jump 24/20”

DB Front Rack Lunge 22.5/15kg or KB 20/12kg

V – up

FINISHER

3 Sets:

10 Pallof presses/side (in ¼ squat stance)

REMEMBER THIS FRIDAY, FEB 22nd, THE CROSSFIT OPEN STARTS! THERE WILL BE NO AFTERNOON CLASSES. The Open WOD will start at 4pm and continue as long as needed until everyone gets their WOD done. We will do the WOD in heats. Make sure you sign up for a heat (in our Facebook group) or as soon as you arrive at the gym! I can’t guarantee time slots for everyone so please sign up ASAP or get someone to sign you up! There will be a heat list put up ASAP after the WOD is announced. Most likely around 12:30-1:00pm on Friday. Please be aware of the standards and what you are required to do! As you will be performing the WOD and JUDGING as well! You do not need to be registered to do the WOD on a Friday afternoon, although we encourage you to sign up and be a part of the Crossfit Community worldwide participating in these WODs.

STRENGTH/SKILL

E2M2M – 6 Rounds

1.1 Power Clean

*1 Power clean, rest 10 secs, 1 power clean. 2 Power cleans each round.

CONDITIONING

10 RFT

2 Bar Muscle ups

6 Deadlifts 102.5/70kg

30 Double unders

*15 min time cap

REMEMBER THIS FRIDAY, FEB 22nd, THE CROSSFIT OPEN STARTS! THERE WILL BE NO AFTERNOON CLASSES. The Open WOD will start at 4pm and continue as long as needed until everyone gets their WOD done. We will do the WOD in heats. Make sure you sign up for a heat (in our Facebook group) or as soon as you arrive at the gym! I can’t guarantee time slots for everyone so please sign up ASAP or get someone to sign you up! There will be a heat list put up ASAP after the WOD is announced. Most likely around 12:30-1:00pm on Friday. Please be aware of the standards and what you are required to do! As you will be performing the WOD and JUDGING as well! You do not need to be registered to do the WOD on a Friday afternoon, although we encourage you to sign up and be a part of the Crossfit Community worldwide participating in these WODs.

STRENGTH

Group 1 (0-3 Strict Pull ups)

a) 4 Sets:

Max Band pull ups (band that allows at least 5-10 pull ups. No kipping, bouncing or swinging)

*Rest 60 sec

b) 5 Negative Pull ups with 1-3 sec hold at the top of each rep. (lower as slow as possible)

*60 sec rest

OR

Group 2 (4+ Strict pull ups)

a) 4 Sets: 3-5 Weighted strict pull ups (more weight than last week)

*Rest 60 sec

b) 4 Sets:

5-10 Ring rows @ 31X2 tempo *Rest 60 sec

CONDITIONING

A) 7 min AMRAP

10m HS Walk

5 Renegade rows (Push up + Right arm row + Left arm row) 15kg/10kg

*rest 3-5 mins

b) 7 min AMRAP

8 R Arm KB Push Press 24/16kg

8 L Arm KB Push Press

100m KB Suitcase Carry 24/16kg (swap arms ½ way)

REMEMBER THIS FRIDAY, FEB 22nd, THE CROSSFIT OPEN STARTS! THERE WILL BE NO AFTERNOON CLASSES. The Open WOD will start at 4pm and continue as long as needed until everyone gets their WOD done. We will do the WOD in heats. Make sure you sign up for a heat (in our Facebook group) or as soon as you arrive at the gym! I can’t guarantee time slots for everyone so please sign up ASAP or get someone to sign you up! There will be a heat list put up ASAP after the WOD is announced. Most likely around 12:30-1:00pm on Friday. Please be aware of the standards and what you are required to do! As you will be performing the WOD and JUDGING as well! You do not need to be registered to do the WOD on a Friday afternoon, although we encourage you to sign up and be a part of the Crossfit Community worldwide participating in these WODs.

STRENGTH

E2M2M – Front squat

5-4-3-2-1-6-6

CONDITIONING

“CrossFit Wanderlust Death Test”

12 min EMOM:

5 Power cleans 40/30kg

3 Burpees

5 Front Squats 40/30kg

*complete 1 round every minute

*After each successful minute add 1 extra burpee. If you fail to complete the required reps you minus 4 burpees off your last unsuccessful round. EG: if you fail burpee 8, you take 4 reps off, so complete the remaining 12 mins with 4 burpees.

* your score is the number of burpees you finished the 12 mins at.

CONDITIONING

Partner WOD

For time:

300 Wall Balls 20/14lbs

*Every 30 reps stop and both partners must complete 1 rope climb each before returning to the wall balls.

FINISHER

Partner – 5 min AMRAP

KB Farmers carry to road and back AHAP