WODs

Thank you to everyone for your understanding and messages of support following the cancelation of the IN-BOX OPEN Party.
As a result we have not yet assigned a WINNING TEAM so all athletes completing Open 24.3 today will still be awarded points. Please get nominations for SPIRIT of IN-BOX and Best dressed to Marie by Tuesday morning.


A. Complex – Technique
1 Power Snatch +
2 Snatch Balance +
3 Overhead Squats

B. AMRAP in 10 minutes:
10/7 Push-ups
14 Overhead Lunge (20/15kg Plate)
35 Double-unders

or
OPEN 24.3

Photo: Congratulations to Paula getting her first Bar Muscle-up on Saturday during 24.3. This is what the OPEN is about. Surrounding yourself with an amazing community that encourage and hype you to achieve new things. Soooo awesome!!!

Our final Week of the Open2024. Wishing everyone the best for the last WOD. Please ensure you know the workout and movement standards prior to coming in. For time: 5 Rounds: 10 Thrusters (Weight 1) 10 Chest to bar Rest 1 minute 5 Rounds: 7 Thrusters (Weight 2) 7 Muscle-ups *15 minute cap

Photo: Congratulations Faiz competing in the Open for the 1st time. @GrantWilliamsPhotos

Reminder: This week we will complete Open 24.3 during
FRIDAY NIGHT IN LIGHTS &
SATURDAY MORNING

This will allow us to let our hair down for the after IN-BOX PARTY on Saturday night. Be sure to check Members Facebook for event details. Party 6pm at the box.

Watch the live announcement at 6am here

OPEN 24.3 from 4pm – anyone that wants to do it. Feel free to come and judge/cheer.

For time:
Run/Row 1200m
30 Wall Ball
30 Burpees
30 Toes to Bar
Run/Row 1200m

*Complete Wallball/Burpees/Toes to bar repetitions any how. Start with either Row or Run and finish with the opposite movement.


Photo: Congratulations to Lexi our Spirit of the IN-BOX WEEK 2. Thankyou @GrantWilliamsPhotos

Ten rounds for time:
3 Muscle-ups
Run 180m
*Advanced athletes aim for unbroken
*Scale: Increase volume for Chest to bar pull-ups, pull-ups as required.

A. 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat

B. Tech focus:
YGIG 7-10 rounds of 5 thrusters
(Increment/hold weight as movement allows)
*Technique not load focused.

Photo: Mr Glitter himself – Mark 😀
Thank you @GrantWilliamsPhotos

A. Turkish Get-up warm-up

B. Three rounds for time:
15 Dumbbell Shoulder to Overhead 2 x 22.5/15kg
16 Dumbbell Lunges
Run 360m

Photo: Tilly. Laser focus leading into the Open WOD. Yes she smashed it!!!

Another great Saturday in the box. Thank you to Amie, Deb & Jamie from JMT for the lend of the rowers making logistics easier.
Please get your votes to Marie by Tuesday morning for the following:
Best dressed individual – 3 points
Spirit – 3 points
Team points will be awarded:
1 point per participant
Top 3 winners (both Open and Masters male/female) 3-2-1 points 1st-2nd-3rd.

OPEN 24.2 or
(Please wear your team colours and continue to support those athletes yet to complete the Open WOD)

Alternate:
A. 5-7 sets of:
Back Squat x 5 + Front Squats x 3
*Rerack between back squats and front squats

B. Partner effort:
As many rounds as possible in 10 minutes:
Bike 10/7cal
Plank while partner bikes

Photo: Jesse in beast mode during 24.1. Thank you @GrantWilliamsPhotos.

Get ready for another epic morning. All athletes please read:
Due to logistical requirements for Open 24.2 we will be running with a staggered start for SATURDAY’s WOD.
We require at minimum 20 athletes booked in and at the gym by 7:00am (Group 1)
All athletes will be required to compete and judge.
All remaining athletes at the gym by 8:00am (Group 2). Check out our Facebook members page for full details.

OPEN 24.2
As many round and reps as possible in 20 minutes of:
300m row
10 Deadlifts
50 Double-unders

Open: RXD: 83/56kg, Scaled 61/43kg & single unders
Masters 55+: 61/43kg, Scaled: 43/29kg & single unders
Teens: 52/34kg, Scaled: 43/29kg & single unders

Watch the big boys throw down here
Check out the OPEN 24.2 TIPS

Photo: Open 24.1 was unforgiving.
Please note: the people in the background are actually Grants friends and may have been (Slightly concerned?).

OPEN 24.2 will be announced at 6am. A. Technique - quality focus. Position & speed 1 Power Snatch + 2 snatch balance + 3 Overhead Squats *Go no heavier than 80% of max snatch. B. EMOM X 12: Strict gymnastic pull/push *Alternate between pull/push Min 1: Pull, Min 2: push. Photo: Lydia. Who thought 24.1 could look so fun!!! Thankyou Lydia for jumping on board as one of our team captains and taking things to the next level!! You bring the fun and sparkles everywhere you go!!! xoxo

A. Five rounds for time:
Row 250m/Bike 500m
Run 200m
30 Air Squats

B. Mobility

Photo: Sam. Can Barbie do this?? Like Barbie only strong and 1000% better!!!
Thank you @GrantWilliamsPhotos