A]
max in 5mins;
KBS @ 32/24kg

B]
for time;
10-8-6 reps
Thruster @ 75% BW
Pull-up, c2b @ 10/5kg
Deadlift @ 200% BW
Ring Dip @ 10/5kg

C]
GHD complex @ 20 reps

a]
Prone chest press @ 10kg, 30 reps

b]
Max reps of;
left split jump from knees, 1 min
right split jump from knees, 1min
jump to squat from knees, 1min

c]
Max in 2mins;
clapping push-ups

d]
For time;
band sprints, blue band @ 15m, 3 reps

e]
100 twists 2 10kg + 30 overhead sit-ups @ 10kg

f]
100 Double Unders

A]

3 rounds;

Ring dips, max reps

B]

1 round;

Muscle-up, max reps

C]

For time;

Squat Clean @ 80kg/60kg, 60 reps*

* 25min cut-off

D]

Reverse band sprints, 15m, 3 reps

A]
For time;
100 Double Unders
* 10 min cut-off

B]
5 rounds for time;
Deadlifts @ 160kg, 5 reps
Handstand push-ups, 5 reps

C]
GHD complex @ 50 reps, orange band

10 rounds for time of and in teams of 2:

40 Double Unders
30 Box Jumps
20 KB Swings 32/24

Saturday session at 8am tomorrow!

A) Max Pullups in 5 mins

B) “Grace”
30 Clean and jerks for time 60/40kg

C) 100 twists 10/6kg
30 overhead situps 10/6

Sizzling Bacon

A) 2 rounds for time of:

Jumping Squats 40/30kg
Max rep in 30 seconds
Rest 3 mins between rounds

B) “The Trinity”
12-9-6
Power Snatch
Overhead Squat
Thruster
60/40kg

C) GHD Complex @ 40 reps

For CFGC members only:

4 week Yoga course $50 (prepaid )

Beginners to Intermediate Options

JULY  6 – 27

Tuesdays 7 – 8 pm

Crossfit Gold Coast , Bundall

Please bring a towel and yoga mat.

New Eco Yoga Mats can be purchased for $35

For bookings phone Nancy Donaldson 0427374132

Or  put your name down at the box

A]

1-1-1-1-1, Power Clean

B]

3 rounds;

Pull-ups, 10 reps for time

Rest 3mins between rounds

C]

30-20-10 reps

Thruster @ 50kg

KBS @ 32kg

D]

100 sit-ups + 30 reverse hypers

A) 5 rounds

10 Bodyweight Front Squats

5 min rest between rounds

B) Tabata Hollow rocks & Pushups