WOD: Wednesday
WOD: Tuesday
*Open athletes: Please don’t forget to log your scores by 11.00am today.
*Rego is open for Clash on the Coast and is filling up fast. Don’t miss out on the early bird special!
A. Deadlift 7 x 3
*Choose a heavy but not maximal weight to hold across the 7 sets.
B. 5 x 90 sec. rounds:
50 Double-unders
10 x 10m Shuttle Run
Max reps Burpees
*Rest 90 sec.
*30 sec. plank hold during rest break.
Notes: Scale the Double-unders appropriately if you don’t think you’ll make it to the burpees.
Clash on the Coast 2015: Information Page
WOD: Monday
*Don’t forget that registration for Clash on the Coast opens today!
CrossFit Open 15.2
– 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’re not competing in the open, don’t be scared – there are various ways that this workout can be scaled to give you a great training effect.
– If you’ve already done it, you’re welcome to come in to do some other training or to repeat the workout for more of a training effect (scaled possibly).
– We can never have too many supporters so if you’re not busy, please come down and cheer on your fellow athletes.
WOD: Saturday
CrossFit Open 15.2
– As per last week the gym will open at 7.30am with the first heat at about 8.00am. Things will flow a bit quicker this week with the WOD being shorter (depending on how far you progress) than last week so please be at the gym by 8.00am at the latest so you can hear the brief even if you don’t want to be in an early heat.
– 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’re not competing, please feel welcome to come in for the workout. We can scale and modify this workout as per any so don’t be put off by the competition aspect.
– We can never have too many supporters so if you’re not busy, please come down and cheer on your fellow athletes.
– Bring your appetite and your wallet. Marie will be serving baked spuds again after the WOD for our equipment fundraiser!
15.2 Tips & Strategy
WOD: Friday
*A reminder to Open competitors that the workout is released at 11.00am 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 with normal session times.
WOD: Thursday
A. Power Clean 3-3-3-3-3-3-3
*Touch and go.
B. 15-12-9-6-3 reps for time of:
Power Clean 60/40kg
Burpee (over bar)
Run 200m
Notes: The aim for the power cleans is to do mostly touch and go reps. The rounds do not have to be done unbroken but maybe something like 10/5 for 15 and 8/4 for 12 etc. If 60/40kg is going to have you doing singles from the start you should look at scaling back.
WOD: Wednesday
New rule for the Open: Each follow up for scoring issues = 1 beer shouted to Chris/Marie at the after party. I think we’re going to be drinking for free that night!
Five rounds:
Max reps Bench Press
Max reps Strict Pull-ups
*Perform as a superset and rest 2 min exactly between rounds.
Notes: Pick a weight for the bench press that see you getting around 15 reps in the first round. If you can do more than 20/13 strict pull-ups unbroken, add a weight vest. If you can’t do enough unbroken to be worth the effort, pick a number and get through it in as few sets as possible.
