Make sure you watch to the very end…

Drills and Tests
- handstands
- box jumps
- L-sits

150 Chirpees – burpees with a chinup chaser. I know Lauren, it’s like a bad dream…..mwahaahaaa…

I got to have a crack at this one on the weekend and thought it was so much fun that it really wouldn’t be fair to keep it to myself. See, I AM caring and sharing.

4 minutes thrusters
3 minutes kettlebell swings
2 minutes muscle-ups
1 minute burp@@s

Jo is running 2nd after WOD 1. And why haven’t you all posted your Saturday run results?

Didn’t do so well in second WOD. 7th place which has me in 4th (tied for 3rd) overall so far. Row, snatch and carry tomorrow morning. Yay! But, I did get through transition in the muscle up – close but no cigar….

Drum roll … First in WOD #3 and now second overall behind Yvette who is first overall.

CrossFit Toowoomba will be closed today due to Sectionals.
A workout you can do at home is:

Do a warmup. 3 times through. Jog one minute, squats x 10, pushups x 10, situps x 10. You will need two small coloured pegs/rocks.

WOD:
Place one peg/rock at your starting point.
Run for 30 seconds as fast as you can.
Place the second peg/rock at your finish point.
Rest 30 seconds.
Run for 30 seconds back to your starting point aiming to go to, or past, your start point.
Rest 30 seconds again.
Repeat for a total of 10.
Remember to take your peg/rock with you after #9 back to the start.
Post the number of times you reached or exceeded each repeat.

4 rounds for time:
Box jumps x 40
Kettlebell Swings x 20
Pullups x 20

For the boys and girls NOT going to Sectionals…
Row 750m
100m Farmers Carry 48/32
Snatch x 15 50/35
100m Farmers Carry
Snatch x 12
100m Farmers Carry
Snatch x 9
100m Farmers Carry

3 rounds for time:
12 muscle-ups
75 squats

Sub 3 pullups and 3 dips for muscle-ups in the WOD.
Work progressions.

Click here to see Richard’s first of five muscle ups!

5 rounds for time:

- 5 deadlift
- 5 hang power clean
- 5 front squat
- 5 press
- 5 back squat

“Diane”
21-15-9
Deadlift
HSPU