Australian Commando, Private Luke Worsley, serving with Special Operations Task Group, was killed by small arms fire while participating in a planned and deliberate attack against Taliban leaders and their supporters in Oruzgan Province, southern Afghanistan on Thursday, 23 November 2007. 5 Rounds For Time: 9 Handstand Push Ups 15 Ring Dips 21 Thrusters @ [...]

3 rounds for time of: 500m Row 400m Run 30 Double Unders

A. Annie 50-40-30-20-10 Double Unders Sit Ups B. Power Clean & Push Jerk Technique For those following our CrossFit Endurance programming, in your own time: CFE – Short Interval Treadmill Tabata 8 x 20:10 Grade 10-12% (or use hill) Speed 11-15 km/h

5 rounds for time: 400m Run 30 x Box Jumps 30 x Wall ball

A. Clean and Jerk 1-1-1-1-1-1-1 B. 3 Rds Max Reps Toes Through Rings For those following our CrossFit Endurance programming, in your own time: CFE – Long Interval 2-4 x 1000m 3 mins Rest Hold time within 5 secs

5 rounds for time: 12 Deadlifts 70kg / 45kg 9 Hang Power Cleans 70kg / 45kg 6 Push Jerks 70kg / 45kg

  For time: 50 Box jumps 24′ / 20′ 50 Jumping Pull Ups 50 Kettlebell Swings 16kg / 12kg 50 steps walking lunges 50 K2E 50 Push press 20kg / 15kg 50 Supermans 50 Wall Ball 9kg / 7kg 50 Burpees 50 Double unders For those following our CrossFit Endurance programming, in your own time: [...]