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.
WOD: Saturday
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.
– 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.
15.4 Tips & Strategy
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.
WOD: Thursday
Please read: Help Us Help Maddy
A. Bent Over Row 5-5-5-5-5
B. Three rounds for time of:
30 Kettlebell Swings 24/16kg
30 Box Jumps 24/20″
Run 400m
Help Us Help Maddy
WOD: Wednesday
A. Build to a max for the following complex:
1 Power Snatch + 2 Snatch Balance + 3 Overhead Squats
B. Ten rounds for time of:
1 Power Snatch
2 Snatch Balance
3 Overhead Squat
10 Burpees (over barbell)
*Use about 75% of the max you achieved in Part A for load.
*Reduce the burpees by 1 rep each round.
WOD: Tuesday
*Open Athletes: Don’t forget that your score is due an HOUR EARLIER this week (10:00am).
*Photo: This has to be the best story of the Open so far. Tim came in on Saturday morning never having done a muscle-up before and walked out with nearly a whole round on 15.3. Awesome!
EMOM x 25min.
1. Strict Pull-up
2. 15 x Ball Slam
3. Row 200/180m
4. Strict T2B
5. Rest
*Choose your own reps for the Pull-ups and T2B – this should be a challenging but repeatable (5 rounds) number.
WOD: Monday
CrossFit Open 15.3
– 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.