So what are your goals?

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400m run
10 squats
10 burpees
10 box jumps
10 push jerks

Skill

Push Jerk
3-3-3-3

Workout of the Day

“Sidewise Running Freddy”

200m run
5 rounds

5 pushjerks
10 Lateral burpees

then
200m run

for time

Scores – LIFT – WOD

Jamie – 60/ 12.20 ( 4 rounds and rowing)
Matt – 92.5 / 11.41 (70kg)
Andy B – 70 / 14.22 (50kg)
Gregg – 60 / 13.03 (50kg)
Stu – 70 / 10.14 (50kg)
Sam – 60 /8.28 (50kg)
Dave – 65 / 13.06 (50kg)
Leigh – 60 / 12.04 (50kg)
Daz – 90 / 9.25 (70kg)
Stu S – 60 SJ / 8.01 (50kg)
Lee – 70 / 10.12 (55kg)
Will – 50  / 11.01 (50kg)
Rob – 80 / 11.46 (60kg)
Rach – 40 / 11.00 (30kg)
Lewis – 72.5 / 8.28 (50kg)

Sam has almost got her 5 CFCM reputation points

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Shuttle Run

10 squats
10 Pushups
10 toes to bar
10 Pullups

Workout of the Day

Angie

100 pullups
100 pushups
100 situps
100 squats

for time

Scores

Sam – 15.56
Tim – 27.55
Matt – 25.32
Rich – 37.57
Scott – 33.09
Steve – 18.25 (50′s)
Andy – 23.48
Dave – 19.52 (50′s for pullups and pushups)
Will – Got to 67 situps in 25min
Lee – 17.14 (50 pullups
Gregg – 18.57 (jumping pullups

CrossFit Fife and Velocity crew striking a pose.  I think someone is pulling of blue steel!

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400m run
10 Light back squats
10 box jumps
10 Kb swings
10 pullups

Skill

Back squats

5-5-5-5-5

Workout of the Day

Sale Sharks
or
team 2k row

Scores

Scott – 100 across/ 6.54
Matt – 100 across/ 6.54
Lee – 80 / 934m
Nav – 90 / 894m
Leigh – 80pb / 870
Sam – One bar = 13.32 @ 50kg
Rich – 105pb / 1023m
Andy – 85 / 890
Stu – 102.5
Rach – 55pb
Daz – 110 across / 1046 GYM RECORD

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4 laps light Prowlers
10 pushups
10 pullups
10 box jumps
10 squats

Skill

Goats

Workout of the Day

50m prowler
3 rounds of
10 heavy KB swings
10 power snatches
10 sec L-sit
then
50 m prowler

The swings, Snachtes, and L-sit have to be done unbroken.  If you drop and stop you have to restart.

Buy In

400m run or 4 laps of light prowler
10 pullups
10 squats
10 situps
10 pushups (game standard)

Skill

Goat practice

Workout of the Day

“Fran”

21-15-9

Thrusters
pullups

Buy In

400m run (or 4 laps of prowler)
10 pushpress
10 power clean
10 romanian deadlift
x2

Workout of the Day

“one bar”

10-9-8-7-6-5-4-3-2-1

Deadlift
power cleans
shoulder to overhead

Scores – WOD

Rich – 27.51 (75)
Rach – 15.13 (35)
Will – 22.54 (55)

Buy In

400m run
10 pullups
10 situps
5 dips
10 squats / pistols

Skill

Snatch

1-1-1-1-1

Workout of the Day

7 rounds of

3 power snatch @40kg
4 HSPU

Scores – LIFT – WOD

Gregg B – 40 / 6.08
Jay – CFCm Prowler
Sam – CFCM Prowler
Gregg – CFCM Prowler
Dave – 40 / 4.00
Daz – 45 / 3.14
Leigh – 40 / 4.45
Nav – 55 / 5.40
Stu – 32.5 / 4.50
Dom – 70kg / 4.23
Rach – 22.5 / 6.24
Rob – 55 / 6.25