The WOD's

WOD: Monday

WOD: Monday

CrossFit Open: 15.1 & 15.1A

Open competitors:
- Please make sure that you have watched the attached video and read the standards/rules before coming in to compete or judge.
- If you plan to video your effort, please be aware of the standards and bring your video equipment with you with plenty of memory and battery life.
- Finally, have a read of our Tips and Strategies for 15.1.
- Do your best to organise your judge before you turn up to the gym.
- If you have already completed the workout and don’t want a 2nd shot, you are welcome to come in for a row etc.

Non competitors:
- You are more than welcome to join in for fun. You will not need a judge/counter – it’s just like a normal workout.
- Normal class times apply.

WOD: Saturday

WOD: Saturday

CrossFit Open: 15.1 & 15.1A

*Don’t forget to bring your appetites and spare change for our fundraising breakfast. These will happen each week with all proceeds going straight back into equipment for the gym.

Open competitors:
- Please make sure that you have watched the attached video and read the standards/rules before coming in to compete or judge.
- The gym will be open at 7.30am and the workout will run in heats of 4-8 people. These will be filled in a first in best dressed order – if you want an early spot, get in early and write your name on the board. The last heat will run at 9.30, so don’t be late!
- If you plan to video your effort, please be aware of the standards and bring your video equipment with you with plenty of memory and battery life.
- Finally, have a read of our Tips and Strategies for 15.1.

Non competitors:
- You are more than welcome to join for fun. You will not need a judge/counter – it’s just like a normal workout.

Everyone:
Don’t forget to have fun. Don’t be nervous, you do workouts everyday and this is just another one!

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WOD: Friday

Open athletes: Please remember that you are welcome to do your recovery work in the gym today if you’re preparing to hit 15.1 on Saturday.  You are also welcome to come in during open gym/5:15pm session to have a test run of the workout (the workout announcement starts at 11.00am).

Want to iron out those bugs in your technique fast? Check out our CrossFit Open Personal Training Special!

Nancy
Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg

Created with Nokia Smart Cam

WOD: Thursday

Open Athletes: Please be sure to check out the updated Plan For The Open.

A. 10 x 2 Deadlift @ 70-80%

B. 10-9-8-7-6-5-4-3-2-1 reps for time:
Kettlebell Swings 24/16kg
Ball Slam 12kg
Box Step Over 20/15kg 20″

Created with Nokia Smart Cam

WOD: Wednesday

EMOM x 24:
1. 5 Hang Power Cleans (use 60-70% of 1RM Power Clean)
2. 12 x 10m Shuttle
3. 30 sec. Ring Dips
4. 200/180m Row

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WOD: Tuesday

Perform as many reps as possible in 8 minutes of:
Run 800m
30 Wall Ball 10/6kg
Burpees

Rest 2 min.

Perform as many reps as possible in 6 minutes of:
Run 800m
30 Wall Ball
Burpees

Rest 2 min.

Perform as many reps as possible in 4 minutes of:
Run 800m
30 Wall Ball
Burpees

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WOD: Monday

A. 10 Sets:
1 Power Snatch + 2 Snatch Balance + 3 Overhead Squat
*This is not for time as such but I want you to cycle your rounds quickly. Ideally, find a partner who has similar lifting ability and cycle one for one.

EMOM x 10:
Min 1: Pull-ups
Min 2: Double-unders
*Pick your own reps for each exercise with the aim of maintaining across the rounds. If you’re doing the open, be conservative as this is more about fine tuning your movement than it is about volume.


WOD: Saturday

WOD: Saturday

Contrary to what we advertised – the gym is open today.

Open gym – 7.30-9.00am.  Come in and improve on a weakness before the open starts.

*The video attached is the trailer to the Sisu documentary that I mentioned to a couple of people in the gym – if you’re looking for some awesome CrossFit motivation I can’t think of anything better. Mikko is still by far my favourite CrossFit athlete – super humble and crushes everything. You’ll find the full doco on YouTube.

*Happy Birthday to Karen today!!!

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WOD: Friday

Please note the Change of Schedule this weekend.

21-15-9 reps for time of:
Deadlift 80/50kg
Box Jump 24/20″

Rest 5 min.

9-15-21 reps for time of:
Box Jump 24/20″
Deadlift 80/50kg


WOD: Thursday

WOD: Thursday

Please note the Change of Schedule for this weekend.

A. Back Squat
10 x 2
*We’re going to run this on as close to EMOM as possible so choose a load that is heavy but repeatable on a short cycle.

B. “Karen”
For Time:
150 Wall Balls 10-6kg
*I know this workout is going to be cherry picked but for those of you preparing for the open, we have seen wall balls every year since 2011 and on 2 occasions we’ve seen 150 in a row. High rep wall balls normally make you pretty sore if it’s been a while since doing them but you’ll be amazed at how quickly you’ll build resilience to this soreness if you keep exposing yourself to a decent dose of them. This will give you a bit of a buffer zone for soreness if they come up in the open and allow for multiple attempts at the workouts if so desired.