5 rounds: 40 double unders/Thrusters 30 box jumps 20 kettlebell swings (5 x: 40 Thrusters 30 Double Unders 20 Situps 10 Squat Jumps)

Deadlift 5-5-5 Push Press 3-3-3 Dips 3 x max

AMRAP 20 minutes: 3 Burpees 6 Knees to Elbows 9 Pushups 12 Squats

21-15-9 Squat snatch 42kg / 30kg Chest to bar pull-ups P.S. During the School Holidays, the 9am session will change to 8am. SQUAT SNATCH – Thankyou CrossFit Brisbane and CrossFit Fort Meade for the image and information. So check it out, here’s a world class lifter executing a 207 pound snatch. A few key points: [...]

T’BA vs IPSWICH TODAY 8AM. They are at 25 Park Street, Ipswich 4305. Phone number is 0403 861 319. No WOD’s at the gym today, as we (you should too) are heading to Ipswich for an FGB Challenge. The workout you can do at home is: AMRAP in 7 minutes: 10 burpees 20 situps Post [...]

30 muscle-ups. P.S. Who is coming to Ipswich on Saturday morning? P.P.S. Six months to Christmas!

3 Rounds for time: 5 Deadlift 145kg 20 Ring Dips 20 Box Jump 24″/20″

Push Press 3-3-3-3-3-3-3 Pullup practice: Kipping and Butterfly

7 rounds: 7 Power Cleans 7 Burpees For the guys that already did this the other day – I’ll have something special for you – still 98 of something…

Twice through, 2 minute rounds, 30 seconds rest. Pullups Double Unders KB Swings Situps Rowing Pushups Squats …unless you are coming to the evening class for a Gymnastics sessions.