The WOD's

Flyer

WOD: Thursday

AMRAP in 5 min:
Row 500m
12 Burpee Box Jump Over 24/20″
Max reps UB Kettlebell Swing 24/16kg
*Rest 5 min between rounds.

AMRAP Challenge

WOD: Wednesday

*Please do your best to make it in for today’s workout as these results will be used for an upcoming strength cycle.

A. Back Squat 1RM

B. Shoulder Press 1RM

renee

WOD: Tuesday

*Please don’t forget to log your scores for 15.5 by 10am today.

AMRAP in 20 min. of:
Run 400m
Max reps Strict Pull-ups

WOD: Monday

WOD: Monday

CrossFit Open 15.4
- Please be sure to watch the video and read the rules/scalings before you come in to the gym and don’t forget to read our Tips and Strategies.
- If you’ve already done it, you’re welcome to come in to do some other training or to repeat the workout simply for the training effect.

WOD: Saturday

WOD: Saturday

*Please don’t forget our fundraiser for young Maddy today – come on down and cheer Chris through his 500 Burpee effort. We highly appreciate any amount of money you can donate for this worthy cause.

The plan:
- The gym will open at 7.30 with the brief at 8.00am and the first heat shortly after that. Please be at the gym for the brief at 8.00am regardless of the heat you plan to be in.
- Chris will be kicking of his Burpee fundraiser at about 9.00am.
- Once again Marie will be serving her awesome baked potatoes post workout to fund raise money for some new equipment for the gym.
- Please be sure to watch the attached video and make yourself aware of the rules for yourself and anyone you may be judging.

Created with Nokia Smart Cam

WOD: Friday

*A reminder to Open competitors that the workout is released at 10.00am and that you are welcome to come in to the gym today for recovery work or to experiment with the WOD before you hit it on Saturday.

*Non Open competitors – today’s sessions will be open gym format – normal session times apply.

A very happy birthday to Renee. You can help Renee celebrate her birthday this Saturday night.

Pauline

WOD: Thursday

For time complete:
Run  400m
25 Ball Slams
25 Abmat Sit-ups
Run 400m
20 Ball Slams
20 Abmat Sit-ups
Run 400m
15 Ball Slams
15 Abmat Sit-ups
Run 400m
10 Ball Slams
10 Abmat Sit-ups
Run 400m
5 Ball Slams
5 Abmat Sit-ups

christine hspu

WOD: Wednesday

EMOM x 20:
1 Power Clean
2 Front Squat
1 Jerk
*Change your weights every 5 rounds. Aim to be at your heaviest by the 3rd weight change and then drop back by 10-15% for the for the last 5 rounds.

 

Mitch

WOD: Tuesday

Open Athletes: Don’t forget you’re score is due by 10am today.

A. 1RM Deadlift
*Do your best to come in for this – as we will be using this result to determine percentages off for a post CF Open strength cycle.

B. Five rounds for time of:
Run 200m
20 Kettlebell Swings
10 Burpees

WOD: Monday

WOD: Monday

*Please don’t forget we’re collecting gear to be shipped over to Vanuatu.  Feel free to drop it to the gym and we’ll deliver it to Murphy builders on your behalf.

CrossFit Open 15.4
- Please be sure to watch the video and read the rules/scalings before you come in to the gym and don’t forget to read our Tips and Strategies.
- If you’ve already done it, you’re welcome to come in to do some other training or to repeat the workout simply for the training effect.