WOD: Monday
A. 1RM Overhead Squat (20 minutes)
B. Every 4 minutes for 4 rounds (16 minutes)
Each for time:
Run 360m
15 Overhead Squats 42.5/30kg
Photo: Count down for the OPEN has started. Our teams are ready!!!
Team Names & themes are awesome.
WOD: Saturday
Join Luke for a partner workout. Please ensure you have booked in via Mindbody
7am session is full. Space available at 8am.
A. Max rep Cleans in 15 minutes:
Run 360m at 0-5-10 minutes (together)
Max rep Cleans in remaining time *
Starting weight 50kg/35kg
Increment weight by 10kg/5kg every 20 reps *
*Share reps anyhow
Men: 50-60-70-80-90-100kg
Ladies: 35-40-45-50-55-60kg
Score= total Cleans
REST 3 minutes
B. Max Burpees in 9 minutes:
Complete 20 Deadlift 100kg/70kg 0-3-6 minutes (Shared 10/10 reps)
Max rep Burpee in remaining time*
40 Burpees
40 Bar Facing Burpees
40 Burpee Pull-ups (6" jump- your normal pull-up bar)
Max Bar Muscle-up Burpees
*Share reps anyhow
Score= total Burpees
Photo: Danielle during the Open 2017. She hasn't changed!!
7am session is full. Space available at 8am.
A. Max rep Cleans in 15 minutes:
Run 360m at 0-5-10 minutes (together)
Max rep Cleans in remaining time *
Starting weight 50kg/35kg
Increment weight by 10kg/5kg every 20 reps *
*Share reps anyhow
Men: 50-60-70-80-90-100kg
Ladies: 35-40-45-50-55-60kg
Score= total Cleans
REST 3 minutes
B. Max Burpees in 9 minutes:
Complete 20 Deadlift 100kg/70kg 0-3-6 minutes (Shared 10/10 reps)
Max rep Burpee in remaining time*
40 Burpees
40 Bar Facing Burpees
40 Burpee Pull-ups (6" jump- your normal pull-up bar)
Max Bar Muscle-up Burpees
*Share reps anyhow
Score= total Burpees
Photo: Danielle during the Open 2017. She hasn't changed!!
WOD: Friday
E2MOM x 10 rounds (20 minutes):
3 Gymnastic pulls (Advanced option *)
6 Thrusters 50/35kg
10 x 10m Shuttle Runs
*Choose a challenging option relative to you ability.
Ring or Bar Muscle-up/Chest to bar pull-ups, etc.
WOD: Thursday
For load and time:
10-9-8-7-6-5-4-3-2-1 reps:
Dumbbell Bench Press *
100 Skips
*Choose a weight that allows for unbroken sets.
Photo: Guess who this little monkey is? CrossFit Open 2017.
WOD: Wednesday
Six rounds for time:
360m Run
20 Burpees
Photo: I love when our crew keep me updated with their training during their travels. Mark & Kim on their current trip. Xo
WOD: Tuesday
A. Overhead Squats 7 x 2
B. Five rounds for time:
6 Deadlift 100/70kg
3 Wall walks
Photo: A blast from the past- Nata 2017 Open. Photo courtesy of @GrantWilliamsPhotos
WOD: Monday
A. 10 minute: Death by –
Pull-ups *
B. 10 minute: Death by –
Snatch *
*Choose a difficulty of pull and weight for snatch that allows you to get close to 10 rounds.
Start back at 1 if you fail before 10 minutes.
C. AMRAP in 8minutes:
30 Double-unders
10 Wall ball 9/6kg
Valentine’s Day WOD
Join Marie for a Valentine's WOD (I.e Partnered workout). 7am (is currently full) but there is availability 8am. In honour of Valentine's Day BRING A FRIEND at 8am.
WOD: Friday
OPEN GYM: This is the perfect time to refine movement coming into the OPEN. Specific skills/technique focus can make all the difference. Join us from 4pm-6pm.
For time:
27-21-15-9 reps:
Thrusters 42.5/30kg
120-90-60-30 Double-unders
