Firstly we would like to announce we are starting Crossfit teens (12-17yrs) & Preschool (3-5yrs) after easter so if you would like more info or know anyone who would be keen to join please let us know.
We will also be having 2 easter throwdowns at the box for our members, Individuals on Friday and Pairs on Monday. 10:30am-12. PLEASE NOTE : These will be the only classes on both days.
Monday
Back Squat-2×10 at 67.5%, 67.5%xAMAP,
Ring dips -2×10 + 60 second xAMAP,
Bentover Row-2 × 8-10 (1 second pause at hips)
Partner WOD 12 Minute Amrap
12 HSPU
24 Pull ups
36 Box jumps
RX+ deficit HSPU
Tuesday
Power Clean-9×3 at 70%,
Hanging Leg Raises-2×15
WOD 8 Minute amrap
2 Bear complex
4 Burpees
6 toes to bar
RX 40/25kg
RX+60/40kg

Wednesday
Military Press-60/70/80%x3,
Barbell Rollouts-2×15
Partner WOD
2 mins ROW & Rope climb
Rest 2 mins
2 mins Sand bag over shoulder (20kg bag/15kg ball) & Turkish get up (12/8kg)
Rest 2 mins
RX+ 40/20kg bag & 16/12kg turkish get up
How it works, pairs can both work at the same time but share the 2 pieces of equipment e.g. 1 rower and 1 rope between 2. So 4 athletes do this station at the same time.
Thursday
RDLs-2-3×8-10, Straight Leg Situps-2×10,
Power Snatch-9×3 at 70%,
WOD
400m run
5-4-3-2-1
Muscle ups
Squat snatch
RX 40/25
RX+ 60/40kg
Friday
Bank holiday individual throwdown
10:30am -12:30

Saturday
9:45am
Warm up
EMOTM for 8 mins alternating
Pull ups max
Handstand hold – 20-30 seconds
Strength
5 Mins skills warm up on Hang clean
Every 2 mins for 12 mins
1 x hang clean + 5 Front squats
WOD 10 Minute amrap
Skipping 50
Press ups 5
Knees to chest 5
11am Class
Deadlift-60/70/80%x3,
Chinups 2 × 8-10,
“Wood“
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.