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

Love this photo of Blake going hard with the CAGE packed full of spectators. Cant wait for the next comp!

WOD

‘DANIEL’

50 pull ups

400m run

21 Thrusters (45/30kg)

800m run

21 Thrusters

400m run

50 pull ups

*You can thank Anya after this WOD as she requested it…