WODs

BRING ON 26.3 – watch the announcement at 6am here

With our IN-BOX OPEN Celebrations being on Saturday we will be running the OPEN 26.3 workout Friday and Saturday morning. This provides opportunity to as many athletes as possible to complete the workout and earn a point for their team.

FRIDAY 4pm onwards
For those that need to 9:15am is also available.
SATURDAY – from 7am

Depending on when you plan on hitting 26.3 we have few options:
A. Three rounds for time:
Run 560m
30 Kettlebell Swings 24/16kg
100m Sandbag carry

B. Olympic Weightlifting (Guided)

C. 20 minute machine, 20 minute stretch, 20 minute Sauna.

Photo: Congratulations to Will – VOTED SPIRIT of Open 26.2.
Your positive energy and encouragement for everyone and putting it all on the line physically. You are a legend!!!

For time:
10 Squats
Run 180m
10 Squats
10 Push-ups
Run 180m
10 Squats
10 Push-ups
10 Pull-ups
Run 180m
10 Squats
10 Push-ups
10 Pull-ups
10 Burpees
Run 180m
10 Squats
10 Push-ups
10 Pull-ups
10 Burpees
Run 180m
10 Squats
10 Push-ups
10 Pull-ups
Run 180m
10 Squats
10 Push-ups
Run 180m
10 Squats

Photo: Congratulations to Caitlin for pulling her ring muscles together in 26.2. She achieved her 1st Ring Muscle-ups the day before the workout 😁 So happy to be apart of your journey - It is exciting watching your progression.

A. Snatch Waves (Working off 1RM Squat Snatch)
70% x 1, 75% x 1, 80% x 1
75% x 1, 80% x 1, 85% x 1
80% x 1, 85% x 1, 90% x 1 (Repeat for 3 cycles)

B. 3 Rounds for max repetitions:
Minute 1: Row 200m/180m
Minute 2: Max rep Overhead Squats 42.5/30kg
Minute 3: Rest

Photo: Gail. So proud of this lady – inspiration 101!!!

A. Deadlift 3-3-3-3-3 (working on eggshells – No dumping)

B. Five rounds, each for time:
10 Deadlifts 80/55kg
Run 100m
10 Burpees (lateral)
Run 100m

Rest 1 minute

OPEN 26.2 Please click on link for workout and movement standards.

Alternate workout
Five rounds, each for time:
20 Wall ball 9/6kg
15 Burpees
10 Toes to bar

Rest 90 seconds

Let the FUN Begin…
THE PLAN Please read. Be at the box by 7am.
Watch the movement standards video so you have no surprises.
Check out Tips & Tricks

OPEN 26.2
For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

It was a great first week of the OPEN.
VOTES for 26.1 – Congratulations to the following people earning 3 points for their team.
BEST DRESSED (3 Points) – Matt VB & Fran (the power couple looking amazing and matching)
SPIRIT – Lily (3 Points) – At 12 years old she has thrown herself into the Open completing the 14-15 year standard. She gave it her all!! We could not be prouder!!!

BRING ON 26.2 – watch the announcement at 6am here

For completion:
10-9-8-7-6-5-4-3-2-1 reps:
Bench Press *
Deadlift hold 20 seconds 100/70kg

Move with a purpose but not at the expense of quality movement.

Photo: Lily completing first OPEN – hitting 26.1. Amazing effort!!!

A. EMOM X 14 mins:
Min 1: 5 X Overhead Squats
Min 2: 'X' Strict pull-ups

B. AMRAP in 10 minutes:
5 Burpee pull-ups
Run 100m

A. Five rounds:
Every 3 minutes, complete each round for time:
10 Toes to bar
14 Alternating Dumbbell Snatch 22.5/15kg
50 Double-unders

Photo: A huge shout out to one of young champions, Paige who gave Open 26.1 her all!! So proud of you.

Clean & Jerk Technique (Any style)
Every 30 seconds x 6 rounds (3 minutes)
1 Clean & Jerk (Light load)
Rest 1 minute
Every 45 seconds x 6 rounds (4:30 minutes)
1 Clean & Jerk (Increment every 2 reps)
Rest 1 minute
Every 1:30 minute x 8 rounds (12 minutes)
1 Clean & Jerk (Increment to a max for the day)

Optional:
Two rounds of:
1 minute plank (Body weight)
Rest 1 minute
45 second Plank (Light weight)
Rest 30 seconds
30 second Plank (Heavier weight)

Photo: Sample of our IN-BOX OPEN team “Let’s get Physical” – When your crew grab a team theme and run with it!!! Sooooo good!!!!