WOD: Friday

A. Muscle Snatch + Power Snatch + Full Snatch
*Discard the muscle snatch and then the power snatch as they become limiting.

B. 21-18-15-12-9-6-3 reps for time of:
KB Swing
*Perform 12 Toes to Kettlebell after each set of swings.

Get your teams together- Clash on the Coast registration is now open!

chris marie

WOD: Thursday

Five super-sets:
Ring Dips/Box Dips
DB Reverse Lunge x 10 (per leg)
*Rest 2 min. between sets.
*Aim for at least 10 reps on the first set of dips – scale difficulty as needed.
*Choose your own load for the lunge.

10-1 Over the Shoulder
*Work with a partner, alternating sets.


WOD: Wednesday

A. EMOM x 12:
Strict Pull-ups/C2B Pull-ups

B. 5-7 efforts:
50m Farmers Carry (heavy)


WOD: Tuesday

*A reminder that as of today we have additional Open Gym sessions on Tuesday & Thursday. PM Session times will be 4:15pm, 5:15pm, Open Gym from 6:15pm – 7pm. This is a time for you to work additional skills, strength, etc. Guidance will be provided.

*Also, “Let’s Talk Nutrition – Females” will be on from 6:15pm.

A. 3RM Overhead Squat
This 3RM effort will set the benchmark for a 4 week focus on improving/increasing your OHS. Try not to miss this one please.

B. AMRAP in 10 min:
5 Toes to Bar
10 Squats
30 Double-unders



WOD: Monday

Congratulations to everyone who participated in this years CrossFit Open. Look out for a write up in the coming days to announce our high achievers, spirit of the Open award and to detail some of the highlights from this year’s event.

Five rounds for time of:
Run 400m
15 Hang Power Cleans 60/40kg
15 Push-ups

WOD: Saturday

WOD: Saturday

Time to fire up for the last workout of this year’s open. Yes it’s a hard one; but if it was easy, it would be boring! We had a bunch of people hit it on Friday night and they survived to tell the tale, so bring your “A” game tomorrow morning and the beverages at Your Mates will taste so much sweeter!

Open 19.5
33-27-21-15-9 reps for time of:
Thrusters 43/29 or 30/20kg
Chest-to-bar pull-ups/Chin Over Bar Pull-ups
Time cap: 20 minutes

tom b

WOD: Friday

Please note that the afternoon block of training (4:00-6:00pm) will be dedicated to the CrossFit Open.  Please feel free to participate in this as your workout of the day even if you are not registered for the Open.

0-5 min:
Run 800m
EMOM 5-15 min:
1 Power Snatch + 1 Hang Snatch
15-20 min:
Run 800m
EMOM 20-30 min:
1 Power Clean + 1 Hang Power Clean + 1 Clean + 1 Hang Clean
*Use the same load for the entire workout.

WOD: Thursday

WOD: Thursday

Five rounds for max reps:
BW Bench Press


WOD: Wednesday

30 Deadlift 80/55kg
25 Toes to Bar
20 Power Cleans 70/45kg
15 Box Jump Overs 24/20″
10 Deadball Over the Shoulder 45/30kg
175 Double-unders
10 Deadball Over the Shoulder
15 Box Jump Overs
20 Power Cleans
25 Toes to Bar
30 Deadlift


WOD: Tuesday

Four rounds for time of:
Run 400m
50 Air Squats

Accumulate as many seconds in the L-sit as possible in 5 minutes.