WODs

Chloe will be lifting at 7am tomorrow (our time)live stream link below.
Weightlifting NZ YouTube Channel.

For time:
15 Deadlifts (Weight 1)
15 Toes to bar
15 Deadlifts (Weight 2)
15 Toes to bar
15 Deadlifts (Weight 3)
15 Toes to bar
15 Deadlifts (Weight 4)
15 Toes to bar

*Advanced: 75/60kg-87.5/70kg-100/80kg, 112.5/90kg
Intermediate 62.5/52.5kg, 75/60kg, 87.5/67.5kg, 100/75kg
*18 minute cut-off

Farewell Jack ,Tiara & Poppy. We hope you love the time with your family in Townsville. We will miss you.

Open 13.3
AMRAP in 12 minutes:
150 Wall ball 9/6kg
90 Double-unders
30 Muscle-ups

Scaled:
AMRAP in 12 minutes:
15 Wall ball
15 Double-unders (30 Skips)
3 Pull-ups

Photo: Thankyou to @GrantWilliamsPhoto for capturing so many occasions of our athletes. The IN-BOX OPEN is always an annual highlight. Don’t miss out Register now. DRAFT morning is this Saturday- all names of registered athletes will be drawn out of a hat and allocated a team.

LET THE FUN BEGIN!!!

A. Choose one of the following:
Gymnastic Push
1. EMOM x 10 ‘X’ repetitions
2. 5 x Max effort Gymnastic Push
3. For time/sets: 100 Push-ups/50 Handstand push-ups

B. Choose one of the following:
Partner workout
YGIG x 10minutes – Bike/row/ski 30on/30off – Max Calories
or
Mobility

CrossFit Linchpin Test 7
Four round for time:
4 Power Cleans
4 Front Squats
4 Shoulder to Overhead

Advanced: 93/65kg
Intermediate: 80/55kg

Two cycles:
E2MOM (Every 2 minutes on the minute)
Row 250/200m
Max Dumbbell Snatch 22.5/15kg
Rest 1 minute
E2MOM
Bike 600/500m
Max Burpees (onto 20kg plate)
Rest 1 minute
E2MOM
75 Double-unders
Max Pull-ups (Advanced C2B)
Rest 1 minute

Both 7am & 8am Sessions are running. This one requires some good logistics so please ensure you book in to allow us to best manage the class and equipment.

“Open 21.3”
For time:
15 Front Squats 42.5/30kg
30 Toes to bar
15 Thrusters 42.5/30kg
Rest 1 min
15Front Squats 42.5/30kg
30 Chest to bar Pull-ups
15 Thrusters 42.5/30kg
Rest 1 min
15 Front Squat 42.5/30kg
30 Bar Muscle-ups
15 Thrusters 42.5/30kg

Time Cap: 15 minutes

“Open 21.4”
Move immediately to complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Time cap: 7 minutes.

*Complex must be touch and go.
*Any style of Clean & Jerk permitted.

Photo: Farewell Isaac.

Six rounds for time:
Run 360m
15 Burpee Pull-ups (6″ Jump)

EMOM x 5 – 5 Cleans (Weight 1)
Rest 1 min
EMOM x 4 – 4 Cleans (Weight 2)
Rest 1 min
EMOM x 3 – 3 Cleans (Weight 3)
Rest 1 min
EMOM x 2 – 2 Cleans (Weight 4)
EMOM x 5- 1 Clean (Weight 5+)

A. Five rounds:
Bench Press 10-12reps
Bent Over Row 8-10 reps
*Heavy repeatable load. Hold across all sets.

B. Two cycles, each movement for time:
Row 500m/400m
Bike 1000m/900m
*Rest between efforts (approx. 1:1)
*15 minute cap
Score: Total working time.

A. Handstand Skills:
Holds, walks, etc.

B. AMRAP in 15 minutes:
3 Wall Walks
12 Alternating Dumbbell Snatch 22.5/15kg
15 Box Jumps 24″/20″

Thank you @GrantWilliamsPhoto for this awesome photo of Fran.