We will have class as usual at 9am for those who need to get their WOD in early, but the main event will kick off at 11:30am followed by a BBQ.

The workouts are:

WOD 1: 10 minutes to set a heavy single deadlift, using the rules laid down for the CrossFit Total.

The deadlift is performed with the bar on the platform or floor. The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane. The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground. The bar may not be dropped.
Any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended. Any attempt to raise the bar counts as an attempt.
The equipment that can be used is minimal. A belt of any type can be worn but is not required. Knee wraps or sleeves are permitted, but if they are used they must be left on for the entire duration of the session in which the lift is performed—e.g., they must be put on before the squat is warmed up and left in place until the last squat attempt is completed. Wrist wraps are permitted; lifting straps are not.

WOD 2: A 12 minute AMRAP of 12 KBS 24/16kg , 24 Overhead Lunges 15/10kg Plate and 200m run

WOD 3: A Skill Based Chipper with a 9 minute time cap.

50 Squats
45 Sit Ups
40 Lateral Jumps over 10kg plate
35 Burpees
30 DB Push Press 15/10kg
25 Box Jumps 24/20″
20 Double Unders
15 TTB
10 HSPU
5 Muscle Ups

If you complete the 5 Muscle Ups then start a second round with 50 Squats, 45 Sit Ups etc.

Points are awarded for each workout and the gym with the highest score at the end wins bragging rights and the flag pictured below to hang in their gym until next year. We will have a Skype feed up on the big screen so it should be a fun session. Bring your A game as we take on the Aussies.