Double Ups

10 Deadlifts (50/35)
6 Thrusters (50/35)
200m Run
10 Min AMRAP
5 Minute Break
4 Burpees
8 Pull Ups
16 Sit Up
10 Min AMRAP
.

Cook The Meat

30 Taters
30 Slam Balls
30 Toes To Bar
30 KB Swings
30 Wall Balls
.
2 Rounds
.
Mobility:
Chest
Shin/Calf

Fatmans Box

15 Sumo Deadlift Hi-Pull (24/16)
15 Box Jumps (24/20)
200 Meter Run
.
5 Rounds
.
Mobility:
Hamstrings
Flexors

Tuesday Goblets

9 Over Bar Burpees
7 Front Squats (42.5/30)
5 Push Press
.
6 Rounds
.
Mobility:
Shoulders
Chest
Quads

Tuesday Goblets

5 Strict Pull Ups
20 Goblet Squats (25/15)
35 Double Unders
.
10 Minute AMRAP
.
Mobility:
Quads
Calves

Freshen Up Monday

30-25-20-15-10
KB Swings
10-8-6-4-2
Handstand Push Ups
.
For Time
.
Mobility:
Hip Extension
Shoulders (Overhead)

Double Up Saturday

9 Wall Balls (9/6)
9 Push Ups
.
12 Minute AMRAP
.
Finisher:
Triathlon Style
100 Double Unders
500 Meter Row
400 Meter Run

EMOM Saturday

100 Meter Run
10 Squats
Vs
5 Burpees
5 Box Jumps (24/20)
.
10 Rounds At Each
.
Mini WOD:
20 Meter Of Fun

Max Reps

Stone To Shoulder
Tyre Flips
DB Snatches (30/20)
Fat Bar Thrusters (42.5/30)
.

Mini WOD:

30 Turkish Get Ups

.

Complex:

4 Snatch Grip Deadlifts
4 Upright Rows
4 Front Squats
4 Behind The Neck Presses
4 Good Mornings

.

4 Rounds

Results:

6:00

Troy- 14/18/32/25

Nims- 14/18/34/25

Missy- 12/16/32/25

Darren- 27/24/31/21

Naomi- 10/16/31/25

Skye- 6/15/51/25

David- 22/22/24/30

Derek- 23/16/23/18

Bec- 15/24/19/16

Ves- 22/10/12/30

Em- 6/15/52/25

Clare- 16/12/25/27

Gussie- 10/19/43/40

7:00

Ellen- 16/21/24/26

Ollie- 22/28/40/18

Niall- 12/24/30/21

Tom- 26/28/26/21

9:30

Mel- 10/11/28/15

Peter- 10/11/24/8

Av- 12/12/31/24

12:30

Luke- 30/39/43/26

Adam- 43/35/53/47

Mark- 22/27/49/24

Chris G- 24/30/49/22

Jason- 19/31/36/27

Roscoe- 20/16/16/30

Micha- 12/26/45/22

Ben- 12/26/45/24

Barry- 23/30/49/38

17:30

Mark- 15/8/34/16

John D- 9/13/41/20

Jason- 10/13/41/20

Jason- 10/13/32/20

Ben- 18/25/30/20

Kate- 15/25/40/35

Ash- 20/21/41/35

Jane- 7/13/38/28

Jase- 20/24/44/30

Jim- 12/33/37/45

Angie

100 Pull Ups
100 Push Up
100 Sit Ups
100 Squats
.
For Time
.

Mini WOD:
Flight Simulator
.

Complex:

8 Push Ups
8 Deadlifts
8 Thrusters
8 Push Jerks
.
4 Round

Results:

6:00

Troy- 20:54 Rx

Manny- 17:34 Rx

Derek- 19:23 Rx

Matt- 24:15 (Orange)

Ben- 23:13 (2xYellow)

Skye- 23:16 (Red/Band)

Tara- 18:01 (Orange/Knees)

Anthony- 26:28 (Blue)

Mark B- 25:11 (Yellow+Orange)

Bec- 23:00 (Yellow)

Normie- 24:43 (Red+Yellow)

Zane- 26:34 (Red+Orange+Yellow/Knees)

David- 20:30 (Orange+Red+Yellow/Knees)

Julie- 23:58 (Orange+Yellow/Knees)

Missy- 21:36 (Orange+Yellow)

Clare- 20:47 (Orange+Yellow)

Jonny- 17:45 Rx

Campbell- 22:11 Rx

Nims- 19:11 Rx

Naomi- 19:31 (2xOrange/Knee)

Maggie- 17:08 (Blue+Orange/Knee)

Matt- 19:42 (Red)

Chrissy- 22:08 (Blue+Orange/Knee)

7:00

Ellen- 20:36 (2xRed/Knees)

Ollie- 24:01 (Red)

Ben- 26:42 (Yellow+Orange)

Wendy- 24:25 (Blue+Orange/Knees)

Matt- 29:24 (Blue+Red/Knees)

Niall- 23:37 (Red+Orange/Knees)

9:30

Emily- 21:06 (Red+Orange/Knees)

Tristain- 21:33 (Orange)

Tom- 19:32 (KB)

Peyton- 22:02 (RR/Knees)

12:30

Chris W- 22:58 (Red)

Tom- 22:04 (Red)

Alana- 23:58 (Orange+Red/Knee)

Micha- 25:58 (Red+Orange)

Ben- 24:10 (Red+Yellow

17:30

Jase- 18:55 Rx

Rootsey- 18:58 Rx

Benji- 17:40 Rx

Kate- 10:48 (Red) Half

Elise- 23:16 (Blue/Knees)

Nikki- 24:32 (Blue+Orange/Knee)

Danni- 20:33 (Red+Yellow/Knee)

Chris- 23:55 (Red+Orange/Knee)

Jason- 23:37 (Orange)

Toni- 21:26 (Red+Yellow/Knee)

Hannah- 18:24 (Red+Yellow)

Trev- 18:17 Rx

John- 22:00 Rx

Roscoe- 16:36 Rx

Ben- 18:06 Rx

18:30

Dom- 27:30 (Red+Orange/Knee)

Amanda- 23:00 (Blue+Red/Knees)

Joe- 27:30 (Red)

Shane- 27:10 (Red)

Matt- 21:28 Rx

Thi- 24:00 (Orange/Knees)

George- 28:30 (Blue+Orange/Knees)

Charlie- 24:15 (Red+Orange/Knees)

Mary- 27:02 (Scaled)

Jane- 27:02 (Scaled)

Tim- 24:57 (Yellow)

Daniel- 18:39 Rx

Squats & Rows

50 Squats
500m Row
.
4 Rounds
.

Mini WOD:
Handstand Walks
.

Complex:
3 Power Clean
3 Push Press
3 Back Squat
3 Good Morning
3 Front Squat
.
4 Round

Results:

6:00

Chrissy- 16:20

Tory- 15:19

Jonny- 13:47

Adrian- 16:12

David- 15:18

Bec- 14:25

Maggie- 14:45

Tim- 15:00

Matt- 15:25

Campbell- 14:43

Nims- 14:45

Anthony- 14:55

Zane- 15:15

Clare- 15:10

Skye- 17:00

Mark- 16:39

Normie- 15:15

7:00

Sean- 16:32

Ben- 15:54

Derek- 14:36

Ben- 16:24

9:30

Peyton- 19:04

Chris W- 17:28

12:30

Ellen- 16:13

Micha- 15:33

Barry- 14:48

Ben- 15:02

Em- 15:50

17:30

Rootsey- 14:10

Jase- 14:24

Ben- 14:12

Ross- 14:54

Tim- 14:33

Matt- 15:00

Niamh- 16:58

Hazel- 16:27

Toni- 16:07

Hannah- 17:48

Danni- 15:48

18:30

Dom- 15:56

Ves- 17:12

John D- 15:56

Amanda- 16:50

Dylan- 17:43

Thi- 15:28

Daniel- 12:55

19:30

Missy- 14:58

Going Down On Tuesday

10-1
Box Jumps (30/24)
KB Swings (24/16)
Burpees

.

For Time

.

Mini WOD:
Agility Ladder

.

Complex:

6 Clean Hi Pull
6 Bent Over Rows
6 Clean Grip Snatch
6 Overhead Squat
6 Good Mornings

4 Rounds

Results:

6:00

Matt- 9:44 Rx

Jonny- 9:27 Rx+

Kate- 4′s (12)

Zane- 9:57 (SU/20)

Adrian- 2′s (20)

David- 8:40 (24)

Bec- 3′s Rx

Skye- 5′s

Ben- 5′s

Darren- 5′s

Nims- 3′s

Bridie- 2′s

David- 2′s

Chris- 2′s

Anthony- 3′s (24/20)

Clare- 3′s Rx

Derek- 8:22 Rx

Troy- 8:47 Rx

7:00

Emily- 2′s Rx

Gussie- 2′s (20)

Daniel- 9:45 Rx

Normie- 9:46 (24/16)

Wendy- 4′s (SU/8)

Niall- 5′s (16)

Ben- 4′s Rx

Ollie- 3′s Rx

Matt- 5′s (16)

9:30

Micha- 4′s (20/24)

Danni- 9:40 (12/20)

Trev- 7:39 Rx

12:30

Em- 4′s (12)

Mark S- 3′s Rx

Chris G- 3′s Rx

Ben- 4′s (24/20)

Tom- 2′s (24/20)

Jason- 4′s (30)

Barry- 2′s Rx

17:30

Rees- 8:28 Rx

John- 7:42 (16/24)

Jason- 3 Rx

Clee- 8:55 Rx

Mark C- 5′s (20)

Ross- 9:44 Rx

Elise- 4 Rx

Jack- 3 Rx

Adam- 3 Rx

Stephane- ?

Lucy- 5′s Rx

Chelsea- 4′s

Vanessa- 8:45 (Mod)

Niamh- 3′s Rx

18:30

Amanda- 4′s Rx

Ves- 4 (22)

Mary- 5 (12/20)

Hannah- 3 Rx

Naomi- 8:30 Rx

Dom- 4′s (24)

Dylan- 6′s (24)

Jane- 2′s Rx

Thi- 2′s Rx

Rob W- 2′s Rx

Charlie- 3′s (24)

Gee- 5′s (24/20)

Jim- 4′s Rx

Shane- 4′s Rx