The WOD's

WOD: Saturday

WOD: Saturday

CrossFit Open 17.1
Important Details:
- Please be in attendance for the brief at 7:00am regardless of which heat you plan to go in.
- We will be running heats of 8-10 people comprised of a mix of male/female, Rx’d and scaled athletes.
- Be sure to know the standards for competing and judging (watch the video/read the standards).

Most importantly, don’t stress. Treat this like any other workout -come in, try hard and don’t over think it. Thankfully CF HQ have chosen to start off this year’s Open season with a really inclusive workout that will be a great ice breaker especially for those that are participating in their first Open.

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WOD: Thursday

A. EMOM x 10:
1 Kipping Swing
2 Knees to Elbows
3 Toes to Bar

B. Five rounds for time:
30 sec. Hollow Hold
20m Broad Jump (9/10 jumps)
200m Run

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WOD: Wednesday

For total reps:
2 min. Strict Pull-up
3 min. Burpee
6 min. Wall Ball 9/6kg
3 min. Burpee
2 min. Strict Pull-up

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WOD: Tuesday

EMOM x 20 min.
1. 25 KB Swings 24/16kg
2. 14 x 10m Shuttle
3. 25 Ball Slam 12/9kg
4. 14 x 10m Shuttle
5. Rest

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WOD: Monday

Ascend as far as possible in 18 min:
30 Cleans 40/30kg
100 Double-unders
30 Cleans 60/42.5kg
100 Double-unders
30 Cleans 80/55kg
100 Double-unders
Max rep Cleans 100/67.5kg

WOD: Saturday

WOD: Saturday

7:00am
Today’s workout will involve a ladder of Dumbbell Clusters (Squat Clean, Thruster). The format will depend on how many of you turn up.

 

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WOD: Friday

For total time:
Run 1600m
Rest 4 min.
Run 1200m
Rest 3 min.
Run 800m
Rest 2 min.
Run 400m
*Cherry picker alert: This type of workout is a rarity so we would love to see good attendance whether you consider yourself a gifted runner or not.

WOD: Thursday

WOD: Thursday

20-15-10-5 rep sets for load of:
Touch & Go Power Clean
*Rest as necessary between sets.

Girls L-Sit

WOD: Wednesday

EMOM x 20 min.
1. 20 KB Swings 24/16kg
2. 14 x 10m Shuttle
3. 20 Ball Slam 12/9kg
4. 14 x 10m Shuttle
5. Rest