WODs

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WOD: Tuesday

Please don’t forget to log your scores for 20.1 before the cut off!

For time:
30 Pull-ups
30 DB Push Press 22.5/15kg
Run 560m
30 C2B Pull-ups
30 DB Push Press
Run 560m
30 Bar Muscle-ups
30 DB Push Press
Run 560m

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WOD: Monday

For athletes who missed out on CrossFit Open 20.1 or wish to re-do the workout, please note that normal classes will be running today and you will need to factor that in to your use of space etc. Ideally, try to come along to the afternoon block of training where we will be able to utilize the car park for any overflow.

50-40-30-20-10 reps for time of:
Wall Ball 9/6kg
Sit-ups

WOD: Saturday

WOD: Saturday

CrossFit Open 20.1
10 rounds for time of:
8 ground-to-overheads 43/29kg or 29/20kg
10 bar-facing burpees
*Time cap: 15 minutes

For those that are new to the open, please be in attendance at 7:00am for the brief/warm-up regardless of which heat you plan to be in. From there, we will fill heats until everybody has had their go. Please be flexible and be prepared to jump into a heat or count for athletes as required.
This is a nice inclusive workout to kick off this season’s open and we hope that you will join us whether you plan to sign up officially or not!

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WOD: Friday

*Please don’t forget that the afternoon session 4:00-6:00pm will be dedicated to the CrossFit Open.

A. Deadlift 5-5-5-3-3-1-1-1-1

B. For time:
45 DB Snatch 22.5/15kg
60 sec. Plank
30 DB Snatch
45 sec. Plank
15 DB Snatch
30 sec. Plank

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Last Open 20.5 plan

The final CrossFit Open work out 20.5 will be released this Friday.

We want to make the most of the final workout by getting as many of our community together for our CrossFit FRIDAY NIGHT IN LIGHTS!!!

Even if you are not registered we want you there!! Come and join us for the last workout and a well earned beer.

Please note: Saturday morning will be a regular session. If you can not make Friday night for a genuine reason please let Marie know so we can arranged another time.

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WOD: Thursday

“Cherry Pickers Delight 2″
Run 2km
200 Double-unders
Run 1km
100 Double-unders
Run 500m
50 Double-unders

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WOD: Wednesday

Five rounds for max reps:
Dumbbell Push Press 22.5/15kg
Toes to Bar
*Perform as a superset with 2 min. rest between rounds.

Optional:
Work 30 sec. on/30 sec. off for 100/80 cal.
*Row or Airbike.

you

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WOD: Tuesday

Three rounds for time of:
50 Air Squats
7 C2B Pull-ups
10 Hang Power Cleans 60/42.5kg

or

Three rounds for time of:
50 Pistols
7 Bar Muscle-ups
10 Hang Power Cleans 80/55kg

*Remember, harder is not necessarily better – pick the option that allows you to attack the workout with intensity and mostly unbroken efforts.

Queens bday

Queens birthday

Due to the public holiday normal sessions will not run today.

Join us for a WOD or Open Gym at 3:30-4:30pm.

Hope to see you there!!!

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WOD: Saturday

Grab a friend and join us for a “FUN” partnered workout.

See you there!!!!