Fit, healthy, and STRONG. That is attractive, at any size.

Today's Workout

Clean and Jerk
5-3-2-1-1-1

L1
Push Press
5-5-5-5-5

L2
Clean and Push Press
3-3-3-3-3


Rest 5 min then

AMRAP 10 min
for max reps
med ball clean (20/14)
push press (50/33)
as soon as one stalls, swap to the other

continuous movement

Have a great Australia Day everyone.

Today's Workout

Pre-Flight
Flight Simulator
AMRAP in 10 min
all reps must be completed unbroken in order to progress
1 du
2 du in a row
3 du in a row
etc as high as you can fly

Flight
Air-Air Force WOD
3 x
20 push ups
30 situps
40 squats
each minute on the minute perform 5 burpees

Landing
44 HSPU
6 loaded pull ups with 1/4 bw


Additional extras
90 sec side bridge hold L
90 sec side bridge hold R
120 sec front support hold

Today's Workout

Feature Film
Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 lb ball
50 Burpees
50 Double unders


Credits
Push Pull Challenge Day 10
28 plate loaded push ups (get a partner to help)
32 narrow chin ups

Today's Workout

Guts
Fran
21-15-9
Thrusters (95/65lb)
Pull Ups

Glory
Push Up Challenge Day 9
9 HSPU
31 Jumping Pull Ups

Everyone on Earth is invited to participate in the CrossFit Games 2012. Tens of thousands of athletes from every continent will visit affiliates and submit videos in the quest to prove their fitness. Be in it.
Visit the new CrossFit Games 2012 website here

Today's Workout

50 SDHP for time
each time you put the bar down = 6 barbell burpees

rest 6 min

1000m row
80 squats with PVC
60 plate loaded situps (25/15 - held OH)
40 ring push ups
20 strict pull ups

L1 60 squats, 50 situps, 20 push ups, 10 pullup negatives @ 3010
L2 80 squats, 60 situps, 30 push ups, 12 pull ups negatives @ 3010
L3 80 squats with pvc, 60 plate loaded situps (15//10lb), 40 push ups, 20 pull up negatives @ 2010

Push/Pull Challenge Day 8
3 x
5 diamond push ups (thumbs and forefingers touching, beneath chest)
7 renegade rows Left and Right = 1

Rest

Hard physical work is a non-negotiable, no-brainer for a great life; you sleep better, think better, look better and feel better. And you're probably nicer to be around. Of course you don't always feel spectacular when you are under the pump - it is hard and often ugly - but what you get in return cannot be found in a pill, applied from a tube or purchased.

Today's Workout

Nancy
5 x
400m run
15 OHS (95/65lb)

Spare Change
60 pbar push ups

Today's Workout

A.
5 deadlifts (120/90)
5 box jumps (24/20)
4 deadlifts
5 box jumps
3 deadlifts
5 box jumps
2 deadlifts
5 box jumps
1 deadlift
5 box jumps
2 deadlifts
5 box jumps
continue up to 5 deadlifts, 5 box jumps

B.
AMRAP in 90 sec 1,2,3
1. air squat
2. burpee
3. medball clean
no rest between ex
score is total.

Credits
Push Up Challenge day 5
9 HSPU
41 butterfly pull ups

This is a little scary. And yes, it is used in Australia.

Today's Workout

Unbroken

A. AMRAP in 5 min
10 thrusters (96/65)

rest 5 min

B. AMRAP in 10 min
30 double unders
5 power clean @ 75% bw

rest 5 min

C. AMRAP in 5 min
9 TTB

In a single ex set (B) rest as much as required between sets in order to achieve the set unbroken.
In a multi exercise set, each exercise must be completed unbroken (consecutive reps) before the next can be started.

Cash Out:
Push Pull Challenge Day 4:
16 dive bomber push ups
34 commando pull ups

Goodbye to Jon and Megan. Thanks for training with us, we really enjoyed your company. Good luck in Perth, Jon and drop in again some time.

Today's Workout

Nate
AMRAP in 20 min
2 Muscle-ups
4 Handstand Push-ups
8 32kg Kettlebell swings

L1
3 box dips, 6 jumping pull ups, 4 dumbbell seated press, 8 kbs (16/12kg)

L2
6 pbar dips, 6 pull ups, 4 seated db press / decline push ups, 8 kbs (20/16)

L3
6 ring dips, 6 pull ups, 4 HSPU negatives, 8 kbs (24/20)

rest 10 min

Push/Pull Challenge Day 3
25 commando pull ups
25 single leg push ups