“Nancy” (Re-Test)

For Time, complete 5 Rounds of:
400m Run
15 x Overhead Squats 42.5/30

Part A:

Competition & Performance:
Back Squat – find a 3RM

Fitness:
Back Squat – find a 5RM

Part B: “Homer Simpson”

Competition:
20-15-10-5 For Time of:
Hang Cleans 52.5/35
S2O 52.5/35

Performance:
20-15-10-5 For Time of:
Hang Cleans 42.5/30
S2O 42.5/30

Fitness:
20-15-10-5 For Time of:
Hang Cleans 35/25
Push Press 35/25

  
Respect is a word often thrown around in CrossFit circles, but rarely enforced well enough. At CrossFit Turmoil, we believe that a quality culture is built on the foundation of respect. In order to respect others, you must first learn to respect yourself and that is something we preach to everyone who sets foot in our gym. Below are our expectations:

 Respect The Gym

 A CrossFit gym is not built to be broken. It isn’t designed to service the needs of those who don’t value how much it costs to build a facility like ours. An attitude of “it’s a gym, things get broken” isn’t welcome here. Respect the equipment, respect the surroundings. Without these, the gym is nothing but an open space. These are the tools that carve out your new life, new body, new-found sense of wellbeing. These are the tools that allow you to fuel your passion. Treat them as such. If you can’t respect the tools used to sculpt your new self, how can you respect the body & mind they have forged?

 Respect Your Coaches

 A CrossFit Coach has a duty to protect you and your fellow athletes. They are relentless in their pursuit of safety and mechanical efficiency instead of careless intensity. Heed their advice – they are not there to pull you down, simply here to keep you safe and moving forwards at a rate appropriate to you. They are experts in their field, the advice they give you shouldn’t be taken lightly. Respect their time, respect their standards and respect the structure they use to conduct a safe and effective class.

 Respect Your Fellow Athletes

 A CrossFit gym is built on community, not individuals. Everyone is held to the same high standards and expectations and repeated failure to meet these cannot be tolerated. Nobody is more important than anyone else in a CrossFit gym. You must respect the time of other members. You must respect the equal access other members have to the coaching and equipment that you receive. You must respect the journey that every other member has to take to reach their summit. Be timely, encouraging and polite at all times.

Respect The Process

 CrossFit is a long game. Success doesn’t happen overnight. Success and improvements can come gradually or in intermittent blocks, but all CrossFit journeys take time. Understand what stage of the journey you are at and accept that. If you can do that, the remainder of the journey will be much more fun!

  
#backtobasics

Part A:

Competition & Performance:

1 x Snatch Pull + 1 x Klokov Pull + 1 x Snatch – find a heavy single

Fitness:

1 x Hang Snatch Pull + 1 x Klokov Pull + 1 x Hang Snatch – find a heavy single

Part B: “Smokers & Jokers!”

Competition:

6 min AMRAP of:

21 x Deadlift 85/55

15 x T2B

9 x Burpees over the bar

Performance:

6 min AMRAP of:

21 x Deadlift 70/47.5

15 x T2B

9 x Burpees over the bar

Fitness:

6 min AMRAP of:

21 x Deadlift 60/40

15 x T2B

9 x Burpees over the bar

  
With a 50 minute running clock, complete the following:

0:00 – 15:00

Find a heavy single on 2 x Power Cleans + 1 x Squat Clean (Comp & Perf)

Find a heavy single on 2 x Hang Power Cleans + 1 x Power Clean (Fitness)

20:00 – 30:00

In pairs, complete “Death by” of alternating Burpee Box Jumps 24/20

35:00 – 50:00

In pairs, complete a 10 min AMRAP of:

60 x Hang Squat Cleans 42.5/30

60 x Single Arm KB S2O 24/16

40 x Hang Squat Cleans 42.5/30

40 x Single Arm KB S2O 24/16

20 x Hang Squat Cleans 42.5/30

20 x Single Arm KB S2O 24/16

  
Part A:

All Levels:

A1) Pendlay Rows 5 x 5, across

A2) Double DB / KB Bench Press 5 x 10-15

Part B:

All Levels:

3 min AMRAP of:

5 x Pull Ups

10 x Push Ups

15 x Squats

Rest 1 min

3 min AMRAP of:

Wall Balls 10/6

Rest 1 min

3 min AMRAP of:

5 x Pull Ups

10 x Push Ups

15 x Squats

  
Calm after class!!!

Part A:

All Levels:

A1) Deadlift 3 x 5, across

A2) Russian KB Swings 3 x 10-15

Part B: “Nevele!”

Competition:

11 min AMRAP of:

11 x HSPU

11 x V-Ups

11 x Goblet Squats 32/24

Performance:

11 min AMRAP of:

11 x HSPU

11 x V-Ups

11 x Goblet Squats 24/16

Fitness:

11 min AMRAP of:

11 x KB Deficit Push Ups

11 x Sit Ups

11 x Goblet Squats 16/12

  
Line up for Carnage In Coburg so far and the new rules!

Part A:

Competition & Performance:

Push Jerk 5-3-1-5-3-1, ascending 

Fitness:

Push Jerk 5-3-1-5-3-1 (same weight on sets of 5, ascending otherwise)

Part B: “Mathematics!”

Competition:

3 Rounds For Time of:

18 x Wall Balls 10/6

16 x Lateral Jumps over bar

8 x SDLHP 60/42.5

Performance:

3 Rounds For Time of:

18 x Wall Balls 10/6

16 x Lateral Jumps over bar

8 x SDLHP 42.5/30

Fitness:

3 Rounds For Time of:

18 x Wall Balls 10/6

16 x Lateral Jumps over bar

8 x SDLHP 35/25

  
Part A:

A1) Front Squats 3 x 5, across

A2) Strict T2B (comp) / Hanging Leg Raises (perf) / Hanging Knee Raises (fitness) 3 x 6-8

Part B: “Turmoil’s Games Event!”

Competition:

For Time, complete:

60 x Plate Snatch 25/15

20 x C2B Pull Ups

Performance:

For Time, complete:

60 x Plate Snatch 20/10

20 x Pull Ups

Fitness:

For Time, complete:

60 x Plate Snatch 15/5

20 x Ring Rows

  
From 13th – 27th July!

Part A:

Competition & Performance:

2 x Power Snatch + 1 x Squat Snatch – 20 mins to find heaviest

Fitness:

2 x Hang Power Snatch + 1 x Power Snatch – 20 mins to find heaviest

Part B: “Vu-Deja!”

Competition:

9 min AMRAP of:

5 x Squat Snatch 52.5/35

40 x Double Unders

Performance:

9 min AMRAP of:

5 x Squat Snatch 42.5/30

40 x Double Unders

Fitness:

9 min AMRAP of:

10 x Power Snatch 35/25

80 x Single Unders