8 MINUTE CONTINUOUS RUNNING CLOCK

3MIN

Barbell Complex:

Power Clean + Front Squat + S2O

2MIN

Bar Facing Burpees Max Synchro

3MIN

Barbell Complex:

Power Clean + Front Squat + S2O

 

TOTAL REPS BURPEES: 

1 The White-liners
2 The Rhino Mummas
3 Rhino L&P
4 Team 8.30am
5 Coffee for the People
6 Barbell Pirates
7 Saints
8 Bomber Boys
9 Bacchus Marshians
10 Ben & Stu
1 Hoyeh
2 Nohope
3 Kada
4 Mumma Wolves
5 Team SR
6 Tough Titties
7 The WOD Squad
8 Our EVERYTHING is sore
9 The grass is greener on the South East side
10 Chamber beasts
1 CHEZ AND SUE
2 Double Jen & Tonic
3 Forty and Fit CROSSFIT RESPONSE
4 Wonder Twins
5 WOD did we get into
6 Prime Movers
7 Gran duo
8 2 non blondes
9 Wayne and Pete
10 Hebrew Hammers
1 Calder Sovereigns
2 LOACA
3 Spring Chickens
4 Cath and Anje
5 Whose idea was this
6 Rigs Under Repair
7 Hotdogs
8 Tom & Leigh
9 CFK
10 Cardinia Crusaders
1 Twisted Lynchpin
2 The King K's
3 Just for Fun
4 Dadsofdottirs
5 Team VLT
6 Old Spice
7 Foxy Ladies
8 Sim and Sal
9 A little R&R CROSSFIT ANARCHY
10 Tall girls have more fun
1 Terrible Toes to Bar
2 Schwartz Master Rookies
3 CF Response Mum's with Guns
4 Holy Schwartz!
5 DJ3000
6 Team Soul
7 MT Warriors
8 Snatch me if you can
9
10
1 The lightweights
2 Max Power
3 Nah Bro
4 Its easier than we make it look
5 All Chalk No Action
6 East Side Boys
7 Bokke
8 JB HIFI
9 A Rested Development
10
1 Fossil Fit
2 F&M
3 Outsiders
4 Mighty Mouse & Mighty Mama
5 Wine Swines
6 AM/PM
7 Mich ‘n Kate
8 Girls Gone WOD
9 Turmoil masters
10 Itty bitty titty committee

14 MINUTE TIME CAP

750m Row

100 Double Unders/200 Skips

50 Kettlebell Swings 

25 Pull Ups/Ring Rows

 

Weight Requirements:

Kettlebell:

Beginner 35-59 (16-12)

Beginner 60+ (12/9)

Open 35-59 (24-16)

Open 60+ (16/12)

 

 

 

1 The White-liners
2 The Rhino Mummas
3 Rhino L&P
4 Team 8.30am
5 Coffee for the People
6 Barbell Pirates
7 Saints
8 Bomber Boys
9 Bacchus Marshians
10 Ben & Stu
1 Hoyeh
2 Nohope
3 Kada
4 Mumma Wolves
5 Team SR
6 Tough Titties
7 The WOD Squad
8 Our EVERYTHING is sore
9 The grass is greener on the South East side
10 Chamber beasts
1 CHEZ AND SUE
2 Double Jen & Tonic
3 Forty and Fit CROSSFIT RESPONSE
4 Wonder Twins
5 WOD did we get into
6 Prime Movers
7 Gran duo
8 2 non blondes
9 Wayne and Pete
10 Hebrew Hammers
1 Calder Sovereigns
2 LOACA
3 Spring Chickens
4 Cath and Anje
5 Whose idea was this
6 Rigs Under Repair
7 Hotdogs
8 Tom & Leigh
9 CFK
10 Cardinia Crusaders
1 Twisted Lynchpin
2 The King K's
3 Just for Fun
4 Dadsofdottirs
5 Team VLT
6 Old Spice
7 Foxy Ladies
8 Sim and Sal
9 A little R&R CROSSFIT ANARCHY
10 Tall girls have more fun
1 Terrible Toes to Bar
2 Schwartz Master Rookies
3 CF Response Mum's with Guns
4 Holy Schwartz!
5 DJ3000
6 Team Soul
7 MT Warriors
8 Snatch me if you can
9
10
1 The lightweights
2 Max Power
3 Nah Bro
4 Its easier than we make it look
5 All Chalk No Action
6 East Side Boys
7 Bokke
8 JB HIFI
9 A Rested Development
10
1 Fossil Fit
2 F&M
3 Outsiders
4 Mighty Mouse & Mighty Mama
5 Wine Swines
6 AM/PM
7 Mich ‘n Kate
8 Girls Gone WOD
9 Turmoil masters
10 Itty bitty titty committee

8 MINUTE AMRAP

3 Hang Squat Cleans

6 Toes To Bar/Leg Raise

12 Dumbell Snatches

 

WEIGHT REQUIREMENTS

SQUAT CLEANS: 

Beginner 35-59 (40/25kg)

Beginner 60+ (30/20kg)

Open 35-59 (50/35kg)

Open 60+ (40/25kg)

 

DUMBELL SNATCHES:

Beginner 35-59 (15/10kg)

Beginner 60+ (12.5/8kg)

Open 35-59 (22.5/15kg)

Open 60+ (15/10kg)

 

 

1 The White-liners
2 The Rhino Mummas
3 Rhino L&P
4 Team 8.30am
5 Coffee for the People
6 Barbell Pirates
7 Saints
8 Bomber Boys
9 Bacchus Marshians
10 Ben & Stu
1 Hoyeh
2 Nohope
3 Kada
4 Mumma Wolves
5 Team SR
6 Tough Titties
7 The WOD Squad
8 Our EVERYTHING is sore
9 The grass is greener on the South East side
10 Chamber beasts
1 CHEZ AND SUE
2 Double Jen & Tonic
3 Forty and Fit CROSSFIT RESPONSE
4 Wonder Twins
5 WOD did we get into
6 Prime Movers
7 Gran duo
8 2 non blondes
9 Wayne and Pete
10 Hebrew Hammers
1 Calder Sovereigns
2 LOACA
3 Spring Chickens
4 Cath and Anje
5 Whose idea was this
6 Rigs Under Repair
7 Hotdogs
8 Tom & Leigh
9 CFK
10 Cardinia Crusaders
1 Twisted Lynchpin
2 The King K's
3 Just for Fun
4 Dadsofdottirs
5 Team VLT
6 Old Spice
7 Foxy Ladies
8 Sim and Sal
9 A little R&R CROSSFIT ANARCHY
10 Tall girls have more fun
1 Terrible Toes to Bar
2 Schwartz Master Rookies
3 CF Response Mum's with Guns
4 Holy Schwartz!
5 DJ3000
6 Team Soul
7 MT Warriors
8 Snatch me if you can
9
10
1 The lightweights
2 Max Power
3 Nah Bro
4 Its easier than we make it look
5 All Chalk No Action
6 East Side Boys
7 Bokke
8 JB HIFI
9 A Rested Development
10
1 Fossil Fit
2 F&M
3 Outsiders
4 Mighty Mouse & Mighty Mama
5 Wine Swines
6 AM/PM
7 Mich ‘n Kate
8 Girls Gone WOD
9 Turmoil masters
10 Itty bitty titty committee

Workout will be announced soon

1 The White-liners
2 The Rhino Mummas
3 Rhino L&P
4 Team 8.30am
5 Coffee for the People
6 Barbell Pirates
7 Saints
8 Bomber Boys
9 Bacchus Marshians
10 Ben & Stu
1 Hoyeh
2 Nohope
3 Kada
4 Mumma Wolves
5 Team SR
6 Tough Titties
7 The WOD Squad
8 Our EVERYTHING is sore
9 The grass is greener on the South East side
10 Chamber beasts
1 CHEZ AND SUE
2 Double Jen & Tonic
3 Forty and Fit CROSSFIT RESPONSE
4 Wonder Twins
5 WOD did we get into
6 Prime Movers
7 Gran duo
8 2 non blondes
9 Wayne and Pete
10 Hebrew Hammers
1 Calder Sovereigns
2 LOACA
3 Spring Chickens
4 Cath and Anje
5 Whose idea was this
6 Rigs Under Repair
7 Hotdogs
8 Tom & Leigh
9 CFK
10 Cardinia Crusaders
1 Twisted Lynchpin
2 The King K's
3 Just for Fun
4 Dadsofdottirs
5 Team VLT
6 Old Spice
7 Foxy Ladies
8 Sim and Sal
9 A little R&R CROSSFIT ANARCHY
10 Tall girls have more fun
1 Terrible Toes to Bar
2 Schwartz Master Rookies
3 CF Response Mum's with Guns
4 Holy Schwartz!
5 DJ3000
6 Team Soul
7 MT Warriors
8 Snatch me if you can
9
10
1 The lightweights
2 Max Power
3 Nah Bro
4 Its easier than we make it look
5 All Chalk No Action
6 East Side Boys
7 Bokke
8 JB HIFI
9 A Rested Development
10
1 Fossil Fit
2 F&M
3 Outsiders
4 Mighty Mouse & Mighty Mama
5 Wine Swines
6 AM/PM
7 Mich ‘n Kate
8 Girls Gone WOD
9 Turmoil masters
10 Itty bitty titty committee