The 6am crew mobilizing!
Box squats 4,4,4,4,4
Important note: Next Monday is business as usual, but on Tuesday (Melbourne Cup day) we will only be running one class at 10am.
“Straight outta Croxton”
12 min AMRAP
Helen st run
Then in the remaining time complete as many rounds of:
9 Thrusters 45/30
Reminder– In two Saturdays away we have the WOD-day out! (10 Nov). Which is Charge CrossFit’s monthly WOD and BBQ day! We want this one to be the biggest and the baddest on the freaking block! – add it to your diary and make sure you come along! Yeeeeeeeeeeeeaaaaah!
Once again I am hijacking Paleo Mum to bring you an important broadcast!
Introducing…….The Ash Smash!!
For when you need to cook for time.
This meal is fast, tastes awesome, keeps you full for ages but it won’t win any awards for presentation!
There is only 4 ingredients and one pan needed.
Step 1. Peel and karate chop sweet potato into small pieces and cook in microwave (or boil on stove).
Step 2. Chop up some bacon and start frying in a pan with some coconut oil.
Step 3. Beat up eggs in a bowl.
Step 4. Once sweet potato is cooked place it in the pan with the cooked bacon and get it all nice and “baconny”. Then pour the eggs over the lot and stir until you have one big scrambled mess.
Step 5. Eat
All amounts are left to personal preference. But I used 5 rashers of bacon, 4 eggs and 1 sweet potato… Was a huuuuuge plate!
-Paleo Ash out
Weighted plank hold 3 sets AHAP for 30 secs.
Skin the cats 5 x 3
1000m row (250m at a time – partner holding a plank)
100 DU (10 max at a time)
100 OH lunges 20/10 (10 max at a time)
10 x 100m sprints (1 at a time)
And 75kg to boot!
This workout is dedicated to Elisa. She loves running. But most likely not running backwards! Either way, I guess weâ€™ll find that out! We love her no fuss attitude and she always gives it her all. Plus, you always have to give props to chick drummers. YEAH! Hope you enjoy it Elisa!
Snatch 5 x 1.1.1 snatch, hang snatch & OHS
Run Forwards to the school
Backwards from school to top of Helen st
Forwards from top off Helen st to school
Backwards from school to gym.
Split Jerk 15mins to find 3RM
7 push press 60/40
21 pull ups
6 push press
18 pull ups
5 push press
15 pull ups
4 push press
12 pull ups
P.S. Don’t eat within 30 mins before this workout. Kerry and myself found out the hard way! (I actually wouldn’t recommend doing that before any conditioning workout…but for some strange reason I thought this one would be fine….)
Part 2 of the USA v. Europe CrossFit Throwdown held in London this month.