Team, I’m so pumped on the attendance so far this month! Sessions have been packed with 30+ of you coming through the cage everyday at least. Reminder that open gym on Saturdays are now 8-10. We go for a coffee up at cafe 23 at 10 every Saturday. If you are not up for a WOD but would still like to come and hang out over coffee then please do!

Also the next intro program kicks off on Monday the 6th of August, so get your friends and family signed up – only 10 spots. We’ve got a shower now too, so no excuses

‘Lynne’

5 Rounds Max reps:

Bodyweight bench-press

Pull Ups

or

‘Nicole’

20min AMRAP

400m run

Max rep pull ups

Great to have new member Bryn on board. He’s a bit of a ninja already!

WOD

Get as far through the workout as possible in 20min:

50 Double unders

40 Sit ups

30 Box Jumps

20 Deadlifts (100/60kg)

10 HSPU

5 Muscle Ups

10 HSPU

20 Deadlifts (100/60kg)

30 Box jumps

40 Double unders

50 Sit ups

——————————————————————————————————————–Scaling options:

Single skips – 3 for 1 double under

HSPU – Pike press (knees on box) or KB press

Muscle up – 5 ring pull ups + 5 ring dips / jumping muscle up / band muscle up

Our thoughts and prayers go out to our man Joe Faris. Joe hurt his neck badly in a horse riding accident on Tuesday. We love you man, recover quick!

WOD:

1min AMRAP: Burpees

Rest 1 min

2min AMRAP: Double unders

Rest 1 Min

3min AMRAP: 10 Squat snatches (30/20kg) and 20 Lateral bounds.

Rest 1 min

4min AMRAP: 20 Thrusters (30/20kg) and 10 T2B.

Rest 1 min

Run 800m for time.

Pots at the Rapid CrossFit West games

Strength:

Split Jerk

2 – 2 – 2 – 2 – 2 – 2 – 2

WOD

15 – 12 – 9

O/H Squat (50/35kg)

Wall Ball

Hannah, Pots and Bridget box jumping

WOD

Partner ‘MURPH’

Run 1.6km (4 x 200m each)

100 Pul ups

200 Push ups

300 Squats

Run 1.6km (4 x 200m each)

*Pull ups, Push ups and Squats can be broken up any way the team pleases.

Here’s a goodie from the archives of coach Dan rope climbing.

Skill:

Rope Climb

*Bring some longer socks, like rugby socks for the rope climbs.

WOD:

21 – 15 – 9

Thruster (42.5/30kg)

Over the box jumps

Strength:

Snatch Balance

2-2-2-2-2-2-2

WOD:

4min AMRAP

Wall Balls

Gymnastics

3 Skin the cats on the minute for 10 minutes.

Strength

Floor press

5 – 5 – 3 – 3 – 1 – 1