Five rounds: 50 Overhead lunges (men 20kg, women 15kg) 21 Jumping Pullups. For time.

Push Press 3-3-3-3-3-3-3

7 rounds for time of: 7 Power snatches (Men 40kg, women 30kg) 7 Box jumps (Men 30″, women 24″)

AMRAP 12 minutes. 3 Handstand Push Ups 6 Ground To Overhead (60/40) 9 Burpees Hello to the Solomon Islands crew! While you’re sweating it out we are getting the mothballs off our beanies.

“MY GIFT TO YOU” 37 reps of 37 things – but you only get to lucky-dip ten of them. Burpees, pullups, pushups, squats, deadlifts, box jumps, wall ball, double unders, GHD situps, T2B, dips, ring dips, abmat situps, thrusters, SDHP, C&J, snatch, KB swing, 100′s of rowing, plank, OH walking lunge, broad jumps, shuttle runs, [...]

“CrossFit Total” Back Squat 1-1-1 Press 1-1-1 Deadlift 1-1-1 You can read about the CrossFit Total here.

The Ryan Riser 20 to 1 pushups 1 to 20 situps with a 5-squat-rest inbetween. ie 20-5-1, 19-5-2 etc Thankyou to Ryan for this little beauty. I have a funny feeling though it looks easier on paper….

Kado has come up with his own WOD – The Kado Krusher. 21-15-9 Manmakers Muscle Ups Kado did this in 25:57. And it looked like heaps of fun to boot! And be ready for Saturdays WOD too, invented by Ryan who is AWOL at the moment.

For time: Run 800m 20kg (15kg) Dumbbell snatch, 50 reps Run 600m 20kg (15kg) Dumbbell snatch, 35 reps Run 400m 20kg (15kg) Dumbbell snatch, 20 reps These are one-arm squat snatches, alternating arms.

10-9-8-7-6-5-4-3-2-1: Chest-to-bar pull-up Box jump, 30 inch box GHD sit-up