WOD

Strength:
Jerk (push or split)
5,5,3,3,1,1,1

Conditioning:
Max effort tests - Unbroken sets of:
Pullups
Wall balls
Kb swing @ 24/16
Pushups
Rest as needed between efforts.

The Crossfit Open kicks off today! 
If you're keen to get involved and have your scores validated, jump onto games.crossfit.com and get registered NOW!

For those unfamiliar, this is the annual worldwide online competition that kick starts the road to the Crossfit Games. Everyone that signs up gets the chance to complete the exact same WOD as others from other boxes locally and around the globe.

INFO:
Each of the 5 workouts are released 11:30am every Friday and must be completed and submitted by 11:30am the following Tuesday.

Ideally we'll have everyone complete the WOD in the Saturday 8:00/9:00 sessions.
For those that can't make the Saturday and are wanting to get involved, let us know and we could possibly arrange a time more convenient. For the most part however, this will be more about having some fun and having a chance to participate in a makeshift comp having your WOD judged and reps counted for.

We’ll be running the released workouts as our WOD for that day if you decide to register or not but we really want to encourage as many of you as possible to have a crack and get involved. Regardless if you're new or old to CrossFit, it's certainly an exciting time of year that brings out a little bit more in everyone and a time to embrace the community aspect of Crossfit.

**We'll be cranking the projector for the live announcement and head-to-head demo of the opening workout prior to todays lunch class**

WOD 

In Pairs- one working at a time:

1) AMRAP in 15minutes:
Row 3000m 
Box Jumps (24/20")
Row 3km then in remainder of 15 minutes complete as many Box jumps as possible.

Rest 5 mins

2) AMRAP in 15 minutes:
RUN 2.4km (soon partner relay)
Double Unders
Run 2.4km then in remainder of 15 minutes complete as many Double Unders as possible.

WOD

Strength:
Deadlift
5,5,3,3,1,1,1

Conditioning:
CF OPEN Workout 13.4
AMRAP in 7 mins
3 Clean and jerk (60/40kg)
3 T2B
6 Clean and jerk (60/40kg)
6 T2B
9 Clean and jerk (60/40kg)
9 T2B
12, 15, 18 ....

WOD

A1: 3 x 400m run
@ 70, 85, 100% efforts

A2: 3 x 500m run 
@ 70, 85, 100% efforts

B: For time
50 burpees

C: AMRAP in 3 minutes
double unders

WOD

Strength:
Back Squat 
5,5,3,3,1,1,1
Rest 90 secs between sets

CF OPEN Workout 12.5
AMRAP in 7 mins
3 Thrusters (45/30kg)
3 Chest to bar pullups
6 Thrusters
6 CTB Pullups
9 Thrusters
9 CTB Pullups
12 Thrusters
12 CTB Pullups
15 Thrusters
15 CTB Pullups
18, 21, 24 ....

WOD

Strength:
Clean and  jerk
1 EMOM x 10

Conditioning:
On an 18 minute clock -
Perform "Grace" (30 clean and jerk @ 60/40) to buy in.
In remaining tim -
AMRAP "Cindy" (5 pullup/ 10 pushups/ 15 air squats)
 


Great doco on the sport of fitness for your Saturday viewing pleasure.

**January Member of the Month**

Congratulations to Jacqui Harley

Jac has always had a great attitude and is extremely friendly and welcoming to all members. Personally Jac has been kicking goals everywhere, competed in her first Fitwars and just today she hit a box jump PR of 109cm. Totally dominating in all areas, well done JAC! Keep up the great work and attitude. Learn more about Jac below:

Member since: NOV 2013
Favourite cross fit movement: Box Jumps 
Favourite WOD: All out AMRAPS

Least favourite movements: OH Squats
Least favourite WOD: Anything that lasts a long time!
Last PR: Box Jump from 102cm to 109cm 

Hometown: Adelaide
Occupation: Ambulance Officer

Hobbies: 
Movie geek / karate / spontaneous attempts at anything
Favourite food/meal: 
Gourmet Pizza - mmmm Chocolate

3 month fitness goal: 
Consistency & efficiency in Crossfit movements. Maintain a 80/20 paleo lifestyle. Holiday in china !
1 year goal: 
Own my first home. Compete in an open division at fitwars. Be an extra on a TV show/movie. Box jump my height 

What’s something that we don’t know about you? 
My left thumb is double jointed 

What words of advice would you give to anyone thinking about giving crossfit a go?
You're already half way there... Find your confidence, drive to the Box, get out the car, and walk inside. With the right attitude you'll hit goals, push your limits and form a positive social network.

Why did you choose CrossFit? 
As a 'monkey child' I never had the attention span for long endurance sports. Growing up it was gymnastics and soccer; at school it was anything with speed n power. 
The holistic approach to Crossfit is what caught my attention.
Crossfit not only shows my strengths, but forces me to push thru my weaknesses - and that's the part I love the most.. Im becoming holistically fit, not just a Jumping Jac 
Finding a Box with positive like-minded people is invaluable. I've always had a team, and whilst Crossfit is individual in nature, the WOD is performed in a team - sweat, exhaustion n accomplishment is evident in everyone.. High fives all round n you've become one step closer to a 2.0 version of yourself.

WOD

Strength:
Front squat
5,5,5,5,5

Conditioning:
Row 800m (buy in)
Then; 3 rounds
12 T2B
16 Pistols (alternating)
18 box jumps @ 60/50cm
Run 800m

WOD

Strength:
Complex of - 1 snatch pull + 2 hang power snatch + 3 snatch grip deadlifts
x 5 sets

Conditioning:
For time -
30 Deadlifts @ 70/45kg 10
Lateral Burpee (over bar)
20 Hang Power Cleans @ 70/45kg
10 Lateral Burpee (over bar)
15 Push Jerks @ 70/45kg
10 Lateral Burpee (over bar)

WOD

Strength: 
A1) Weighted Strict Pullups
5,5,3,3,1,1
A2) Box jumps (for height)
5,5,3,3,1,1

Conditioning:
Tabata x 10 (20/10)- record lowest score
Row (metres, lowest)
Rest 60 secs
Double Unders (lowest)
Rest 60 secs
5m Shuttle Runs (lowest)