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CrossFit WOD

Feb 26 2018

Tuesday: 'Bring a Friend Day'


TUESDAY IS BRING A FRIEND DAY!!  

WE WOULD LOVE YOU GUYS TO BRING ALONG SOMEONE YOU THINK WOULD ENJOY OUR AWESOME COMMUNITY AND DOESN'T MIND A BIT OF HARD WORK TO BOOT : )

 


CONDITIONING

In teams of 2 - 

AMRAP ladder in 25 mins of:

3 KB swings 24 / 16 kg
3 Box jumps 20 "
3 Wall balls 20 / 14 lbs

* While one partner completes the triplet of movements the other partner must run 200m.  Add 3 reps to the triplet each time both partners complete a round.  E.g 3's, 6's, 9's etc..


Feb 24 2018

Monday: 18.1...


And so it all began on Friday night with the release of 18.1 and what a great test of capacity this little number was...  Congrats to all the folks that competed and gave it their all across the 20 min AMRAP..  Thank you to the many supporters in the crowd that hung around and supported their loved ones and finally but most importantly a huge thank you to the legends that stuck around and judged for their mates..  That is what it's all about!!!!

CONDITIONING

Open Workout 18.1

AMRAP in 20 mins of:

8 T2B
10 Single arm DB clean and jerk 22.5 / 15 kg
14 / 12 Row calories


Feb 23 2018

Saturday: Just moooovveee...


DON'T FORGET MARY'S YOGA SESSION FROM 8.15AM EVERY SATURDAY MORNING.  IT WILL BE JUST WHAT THE DOCTOR ORDERED AFTER FRIDAY NIGHT LIGHTS....

 

CONDITIONING

In teams of 2 - 

2 rounds of:

4 mins max Row calories
1 min rest
4 mins max KB swings 24 / 16 kg
1 min rest
4 mins max Assault bike calories
1 min rest


Feb 22 2018

Friday: Friday Night Lights!!!


DON'T FORGET FRIDAY NIGHT LIGHTS BEGINS THIS FRIDAY NIGHT!!! 

THERE WILL BE NO 5.30PM CLASS FOR THE NEXT 5 WEEKS AS WE WORK OUR WAY THROUGH THE OPEN WORKOUTS.

BRIEFING OF 18.1 WILL BEGIN JUST AFTER 5PM WITH OUR FIRST HEAT TO GET UNDERWAY AT 5.30PM SHARP.

AS YOU ARRIVE ON FRIDAY AFTERNOON PUT YOUR NAME DOWN FOR A HEAT.

BE THERE TO WATCH AND CHEER OUR COMPETITORS AS THEY GIVE THEIR ALL!!

 

STRENGTH

Front squat 5 x 3 reps

* Lift every 3 mins and hold @ approx. 70-80%

CONDITIONING

4 rounds for time of:

15 Box jump overs 24 / 20 "
12 Burpees
9 T2B

* 10 min cap

 


Feb 21 2018

Thursday: Rope climb practice and an AMRAP


BRING LONG SOCKS TODAY!!

STRENGTH

Rope climb practice

CONDITIONING

AMRAP in 7 mins of:

10 Deadlift 102.5 / 70 kg
10 HSPU (Open standard)


Feb 20 2018

Wednesday: To the Power of 10..


Feb 19 2018

Tuesday: Bumper cars..


Feb 18 2018

Monday: Helen test..


Feb 16 2018

Saturday: Long journey..


Feb 14 2018

Thursday: Skills and Row..


Feb 13 2018

Wednesday: Snatch day..


Feb 12 2018

Tuesday: AMRAP 9..


Feb 11 2018

Monday: Partner relays...


Feb 9 2018

Saturday: Monster Mash..