Get A New Doctor If…..
WOD: Tuesday
Open competitors: Please remember that your score MUST be submitted correctly by 11.00am Tuesday. You will find all of the details of how to do this on games.crossfit.com. If you are having great difficulties, give us a call (remember we go to bed early!). Great work to everyone for week 1.
A. Front Squat
10 x 2
*We’re going to run this on as close to EMOM as possible so choose a load that is heavy but repeatable on a short cycle.
B. AMRAP in 12 min:
10 Wall Ball
10 Mountain Climbers
10 Ball Slam
10 Mountain Climbers
WOD: Monday
CrossFit Open: 15.1 & 15.1A
Open competitors:
– Please make sure that you have watched the attached video and read the standards/rules before coming in to compete or judge.
– If you plan to video your effort, please be aware of the standards and bring your video equipment with you with plenty of memory and battery life.
– Finally, have a read of our Tips and Strategies for 15.1.
– Do your best to organise your judge before you turn up to the gym.
– If you have already completed the workout and don’t want a 2nd shot, you are welcome to come in for a row etc.
Non competitors:
– You are more than welcome to join in for fun. You will not need a judge/counter – it’s just like a normal workout.
– Normal class times apply.
WOD: Saturday
CrossFit Open: 15.1 & 15.1A
*Don’t forget to bring your appetites and spare change for our fundraising breakfast. These will happen each week with all proceeds going straight back into equipment for the gym.
Open competitors:
– Please make sure that you have watched the attached video and read the standards/rules before coming in to compete or judge.
– The gym will be open at 7.30am and the workout will run in heats of 4-8 people. These will be filled in a first in best dressed order – if you want an early spot, get in early and write your name on the board. The last heat will run at 9.30, so don’t be late!
– If you plan to video your effort, please be aware of the standards and bring your video equipment with you with plenty of memory and battery life.
– Finally, have a read of our Tips and Strategies for 15.1.
Non competitors:
– You are more than welcome to join for fun. You will not need a judge/counter – it’s just like a normal workout.
Everyone:
Don’t forget to have fun. Don’t be nervous, you do workouts everyday and this is just another one!
15.1 Tips and Strategies
WOD: Friday
Open athletes: Please remember that you are welcome to do your recovery work in the gym today if you’re preparing to hit 15.1 on Saturday. You are also welcome to come in during open gym/5:15pm session to have a test run of the workout (the workout announcement starts at 11.00am).
Want to iron out those bugs in your technique fast? Check out our CrossFit Open Personal Training Special!
Nancy
Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg
Personal Training Discount!
WOD: Thursday
Open Athletes: Please be sure to check out the updated Plan For The Open.
A. 10 x 2 Deadlift @ 70-80%
B. 10-9-8-7-6-5-4-3-2-1 reps for time:
Kettlebell Swings 24/16kg
Ball Slam 12kg
Box Step Over 20/15kg 20″
