WOD

CrossFit Open WOD 11.3 AMRAP 5 minutes Squat Clean & Jerk (75/50) OR “Filthy Fifty” 50 Box Jumps (24/20) 50 Jumping Pullups 50 Kettlebell Swings (16/12) 50 Walk Lunge Steps 50 Knees To Elbows 50 Push Press (20/15) 50 Back Extensions 50 Wall Ball (10/6) 50 Burpees 50 Double Unders Check it peeps – 5am…

Thrusters (yay!) 3 reps on each minute for 15 minutes. I can hear you all cheering because you don’t have to do kettlebell swings inbetween! AND, keep your eyes peeled for the #3 WOD at 10am…

150 Kettlebell Swings At the start and on each minute perform 3 burpees.

9AM CLASS: My kids cross country is on this morning with first race at 9:45am, so I will need to finish this class early and be locked up by 9:30am. I will have the gym open at 8:40am for anyone to start earlier. 4 x 500m Row. I know this was on the board the…

“Nancy” 5 rounds: Run 500m Overhead Squat x 15 (45/30)

7am will kick off today as well as the 8am session. WOD #2 will be on offer for anyone who hasn’t had a crack at it yet. If you have already done it and don’t wish to go through that hell again here is your WOD: 4 x 500m Row. Oops, that is hell too.…

5am – at the box 6am – at Heritage 5 rounds: 30 Lunge Steps 15 Burpees 5 Muscleups

AMRAP 15 minutes 9 Deadlift 70/45 12 Pushups 15 Box Jump 24/20 Today is Toowoomba Show Holiday – however, there is no rest for the wicked and I will be running the following sessions: 7AM – 8AM – 10AM – 4:45PM – 5:45PM.

For time: 800m then … 30-20-10 SDHP (50/35) GHD or Double Situps

Press 1-1-1 Push Press 3-3-3-3 Push Jerk 5-5-5-5-5