Saturday 16th May 2015

Post 608 of 1272

Today is Coach Chris’ last WOD before he moves on from CrossFit Hibiscus Coast. He chose this WOD because its one he’s always struggled with and knows he’ll remember it 🙂

This won’t be the last you’ll see of Chris though, he’ll be back to train and take some classes!

To everyone who can’t make the session today, thank you for being a huge part in Chris’s life over the past 2 1/2 years! Johns got a big job ahead of him, I look forward to seeing the changes and watching the box grow! So please continue to support him and everyone else who’s a part of our awesome community!

Coach Chris

Strength and Technique

In pairs (who will be using the same equipment), set up your gear and conduct a circuit of 5 – 10 reps through all of the exercises.

Workout of the Day

‘Filthy 50’

  • Box Jumps (60 / 50)
  • Jumping Pull Ups
  • KB Swing (16 / 12)
  • Walking Lunge
  • Knee 2 Elbow
  • Push Press (20 / 15)
  • Back Ext
  • Wall Ball (9 / 6)
  • Burpee
  • DU

50 Reps of each For Time

Scaling Options: ‘Naughty 40’, or ‘Dirty 30’