July 2014

Strength: Weighted push up 4 x 5 rep W.O.D. 100 Double under 50 Burpee 25 Handstand push up 10 Muscle up

Strength: Thruster 4 x 3 rep W.O.D. Row 1000 50 Wall ball 15 Squat snatch (60/40)

Strength: Deadlift 4 x 3 rep W.O.D. ‘Partner workout’ 20 Clean & jerk (60/40) 20 Burpee 20 Box jump 15 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1364 w=210 h=220 float=right] Gymnastics: L sit Handstands 4 rounds. Record total time held for L sit, max distance for handstand walk (scaled is time held against wall) W.O.D. Mary’ 5 Handstand

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1363 w=210 h=220 float=right]Strength: Shoulder press 5 x 3 rep W.O.D. 20 Wall ball 20 Kettlebell swing (32/24) 2 rounds 20 Renegade row (20/15) 20 Deadlift (80/55) 2 rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1362 w=210 h=220 float=right]Strength: Back squat 4 x 3 rep W.O.D. Row 1200 50 Box jump 50 Burpee 15 minute cap

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1361 w=210 h=220 float=right]Ray, Sara and Sophie completing the paddle board leg of CrossFit Hibiscus Coasts ‘CrossFit Amazing Race’ on Sunday. An awesome event that everyone thoroughly enjoyed! I think about