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WOD: Friday

WODs March 8, 2018

Photo: Well done Kim – Our favourite photo so far. Thanks to Grant Williams.

Snatch – 30 min. to work on technique, lift heavy or work some volume. We’ll give guidance on which option suits you best.

Optional Finisher:
Row 2km for time.

 

WOD: Thursday

WODs March 7, 2018

EMOM x 30 min.
1. Row 20/16 cal.
2. Rest
3. 15 Box Jump Overs 24/20″
4. Rest
5. 20 Wall Ball 9/6kg
6. Rest

WOD: Wednesday

WODs March 6, 2018

A. Push Press + Push Jerk + Split Jerk
*Build in weight.
*Discard weaker lifts as they become limiting.

B. Advance for 8 min:
50/40 Push-ups
35/25 Dips
Max. Handstand Push-up (Open Std.)

WOD: Tuesday

WODs March 5, 2018

A. EMOM x 10:
Gymnastic Pull
*Choose own reps/movement.

B. Partner Workout
For time:
300 Double-unders
150 DB Deadlifts 22.5/15kg
300 Double-unders
*Only one partner working at a time.

WOD: Monday

WODs March 4, 2018

*Please note that there is no Circuit Class today due to Marie being unwell.
*As per last week, the morning and afternoon sessions will operate as a continuous 2 hour block. Please try to organise a counter to come along at the same time as you.
*An alternate workout will be provided for those that have done 18.2 already.

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

WOD: Saturday

WODs March 2, 2018

*Please note that we expect today’s session to progress through much faster than last week’s due to larger heats and a shorter workout. Please be sure to watch the attached video.

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

WOD: Friday

WODs March 1, 2018

Five rounds, each for time:
Row 400/350m
15 Burpees (over the rower)


WOD: Thursday

WODs February 28, 2018

A. EMOM x 10:
1 Snatch
*Build in weight as you go.

B. 1-2-3-4-5-4-3-2-1 reps for time of:
Snatch (any style) 70/45kg
Ring Muscle-up

WOD: Wednesday

WODs February 27, 2018

Five rounds for reps:
1 min. Shuttle Run
1 min. Wall Ball 9/6kg
1 min. Double-unders (50 reps)
1 min. Rest
*The shuttle run and wall ball are the scored components of this workout.

WOD: Tuesday

WODs February 26, 2018

*Don’t forget to submit your scores by 11:00am today via the CrossFit Games website.

A. Pause Front Squat + Front Squat
*Build in weight across 7-10 sets.

B. Every 3 min. for 5 cycles:
Run 200m
15 Box Jump Overs 24/20″