CrossFit Territory

Front Squats
3x3

21–15-9

KB Russ­ian Lunges
Pull ups

If you have kids heres a great arti­cle from Rob Wolf  “Will my kids “miss any­thing” nutri­tion­ally with a Paleo diet?” Click to read.…

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The Big Boss gives dou­ble thumbs up for CF Chicks

Cross­fit Territory’s Fun­da­men­tals ses­sion starts Tues­day at 6:00pm

For time:

Walk­ing lunge 30m
21 Pull-ups
21 Sit-ups
Walk­ing lunge 30m
18 Pull-ups
18 Sit-ups
Walk­ing lunge 30m
15 Pull-ups
15 Sit-ups
Walk­ing lunge 30m
12 Pull-ups
12 Sit-ups
Walk­ing lunge 30m
9 Pull-ups
9 Sit-ups
Walk­ing Lunge 30m
6 Pull-ups
6 Sit-ups

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Cross­fit Chicks starts this Sat­ur­day at 10:00am. Please be there 15 min­utes prior to the ses­sion to fill out a med­ical and indem­nity form.

Big week

Ses­sion times for this week are
Mon 5 & 6pm, Tue 5pm, Wed 5 & 6pm, Thur 5pm, Fri 5pm.

For time:
10 Ground-to-overhead (40/30kg)
20 Sumo Dead­lift High-pull (40/30kg)
30 Pull-ups
40 KB swing (24/16kg)
50 Double-unders
40 Box Jump (24 inch box)
30 dead­lift  (40/30kg)
20 KG snatch (24/16kg)
10m DB Crawl (2x20 DB/2x10kg)

This is very sim­i­lar to the the sec­tional WOD at CF Perth. Thanks you Cross­Fit Perth for the inspi­ra­tion on this WOD.

Com­pare to sec­tion­als

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How’s the serenity

0800 — skills– Kip­ping

0900 — WOD — Chip­per

1000 — Fun­da­men­tals no:3 — Includ­ing Grad­u­a­tion WOD (scaled Fran)

For Time:

21 Pull ups
30 Dou­ble unders
15 Pull ups
30 Dou­ble unders
9 Pull ups
30 Dou­ble unders
6 Pull ups
30 Dou­ble unders
3 Pull ups
30 Dou­ble unders

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Back to 5:00pm ses­sions CFT

Great turn out

Fun­da­men­tals start next week, posi­tions are fill­ing up quick don’t miss out.

Skills 8:00am
Olympic lift­ing

WOD 9:00am

‘MURPH’

For time:

1.6km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6km Run

0r

Mini Murph
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Par­ti­tion the pull-ups, push-ups, and squats as needed. Start and fin­ish with 1.6km run. If you’ve got a 10kg vest  or body armor, wear it

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Hero WOD

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,who was killed in
Afghanistan June 28th, 2005.This workout was one of Mike's favorites and he'd named it
'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused
warrior and great American who wanted nothing more in life than to serve this great
country and the beautiful people who make it what it is. 

BBQ once Murph is com­pleted, Also the fun­da­men­tals are up to their last ses­sion and will be doing their first WOD so it would be great to see every­one down there to cheer them on and wel­come them to the group.
If your not train­ing tomor­row please still come down for the BBQ