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Rest
31st March 2010
Basic gymnastics intro:
Christian at rest
Angie
30th March 2010
For time:
We weren’t happy with this tyre’s behaviour
Hang power snatch
29th March 2010
Hang power snatch: 3 @65% of 1RM, 3 @75%, max reps @85%. 
A blurry warm-up
Row, run
28th March 2010
For time:
Cash-out:
Tim runs the gasser
Rest
27th March 2010
Intro to GHD movements
Back squats with the ladies
Power snatch, box jump
26th March 2010
Five rounds (for time):
Wall ball and box jumps - a horrible couplet
Weighted pullup
25th March 2010
Weighted (strict) pull-up: 3, 3, 3, 1, 1, 1. Cash-out couplet, 3 x 5ea:
Lateral jumps
Deadlift
24th March 2010
Deadlifts: 3, 2, 1, 1, 1. Aim for a new 1RM PB 
Leila on the C2
Rest
23rd March 2010
Rings practice:
Time for a chat after the WOD
Push jerk, run
22nd March 2010
For time:
Southern CrossFit Trailer - friends in the West
Front squat
21st March 2010
Front squat: 3, 3, 3, 1, 1, 1. Aim for a new 1RM PB 
Outdoor fun
Sectional WOD #3 (Vic/Tas/NZ)
20th March 2010
AMRAP in 10 minutes of:
Cash-out:
Tim hanging around
Rest
19th March 2010
Olympic lifting practice:
Simon lifting
Run & walk
18th March 2010
Run 400m This workout is timed however on the walking portions you must walk! Cash-out, 3 x max reps:
Ready for action
Hang power snatch
17th March 2010
Hang power snatch: 5 @70% of 1RM, 5 @80%, max reps @85%. Cash-out couplet, 3 x 10:
Carol, George & Simon mid-WOD
3 Rounds
16th March 2010
Three rounds (for time):
Rest
15th March 2010
Olympic lifting practice:
George gets mentally prepared.
Arizona Sectional WOD #1 (mod.)
14th March 2010
Three rounds (for time) of:
2010 Midwestern Sectional WOD
Press
13th March 2010
Press 5 x 10 @ 70% of 1RM Cash-out couplet, 3 x 10:
Rings. Get some.
Overhead Squat
12th March 2010
Overhead squat: 5 x 10 @ 60% of 1RM; 20X1 (tempo) 
Carol practices her deadlift
Rest
11th March 2010
Active recovery session. Rotate through the following, 5min per station:
Bumper plates; essential!
Fight Gone Bad
10th March 2010
Three rounds of (60 seconds at each station):
60 seconds rest after each round.
FGB explained
Back squat
9th March 2010
Back squat: 5 x 10 @ 70% of 1RM; 30X1 (tempo). NOTE: tempo of the lift is indicated by 30X1, this means take a 3 count to descend, do not pause at the bottom (i.e. explosive turn-around), ascend as quickly as possible, take a 1 count to reset at the top. 
Cross-chops & windmills
Thruster, pushup
8th March 2010
18-12-6:
Cash-out:
Fun with sledgehammers, kettlebells and boxes
Rest
7th March 2010
Practice what you suck at! 
Andy, resting.
Five rounds
6th March 2010
Five rounds:
Cash-out:
Skipping warm-up
Hang power clean
5th March 2010
Hang power clean: 3 @80% of 1RM, 3 @85%, max @90%. Cash-out:
Record reps for each round. 
Cam Wallace - upside-down
Sectional WOD #1 (Vic/Tas/NZ)
4th March 2010
For time:
Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min. 
Angus at the qualifiers
Rest - Flexibilty session
3rd March 2010
Flexibility session:
Just for fun!
As many rounds…
2nd March 2010
AMRAP in 10 min:
Press
1st March 2010
Press: 3, 3, 3, 1, 1, 1. Cash out - 3 rounds (for time):
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