WODs

grant

WOD: Monday

*The 5:30/6:30am & 4:30/5:30pm session will be 2 hour combined sessions today. Please come along with enough time to complete your workout and to support your team mates prior to the end of the session.

CrossFit Open 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
*Time cap: 12 minutes

RXD: 43kg/29kg
Scaled: 29kg/20kg

This is a great workout for both scaled and Rx athletes. Please don’t let non registration in the open stop you from coming in and having a crack at this one!


WOD: Saturday Open 19.4

WOD: Saturday Open 19.4

Open 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.
Time cap: 12 minutes

Converted weights
RXD: 43kg/29kg
Scaled: 29kg/20kg

*Please note: This is a great community morning so even if you are not registered for the Open we still want you in the box.  Majority of our athletes are not registered but will still complete the Open Workouts.  The more the merrier so we hope to see you all there.

claudio

WOD: Friday

Seven rounds, each for time of:
10 Deadlift
10 Hang Power Clean
10 Front Squat
*60/40kg
*Rest as necessary between rounds.

 



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WOD: Thursday

Advance as far as possible in 20 minutes:
50 Push-ups
40 Ring Dips
30 Handstand Push-ups
20 Handstand Push-ups (free standing)
*Run 400m at 0, 4, 8, 12 & 16 minutes.

Farewell to Taylor who heads back to NZ today. Best of luck mate. It has been great having you with us.

gretchel

WOD: Wednesday

Advance as far as possible in 20 minutes:
50 Pull-ups
40 C2B Pull-ups
30 Bar Muscle-ups
20 Ring Muscle-ups
*Run 400m at 0, 4, 8, 12 & 16 minutes.

mark chris

WOD: Tuesday

A. Overhead Squat 5 x 5

B. 50-40-30-20-10 reps for time of:
Toes to Kettlebell
Run 200m

WOD: Monday

WOD: Monday

CrossFit Open 19.3
*The 5:30/6:30am & 4:30/5:30pm session will be 2 hour combined sessions today. Please come along with enough time to complete your workout and to support your team mates prior to the end of the session.

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

WOD: Saturday

WOD: Saturday

CrossFit Open 19.3
*Don’t let the HSPU scare you off – the scaled version of this workout is a pretty good option.

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

*As per last week, we will be able to get through fairly large heats with short with a short turn around between heats. Please be sure to watch the standards video and be in attendance at 7:00am ready to go!

elliot

WOD: Friday

A. 10 sets:
Muscle Snatch + Power Snatch + Full Snatch
*From the hang.
*To be performed as a linked set – keep the weight moderate.

B. 7 min:
Burpee Pull-ups
*Use a bar that is 12″ above your standing reach.

mitch

WOD: Thursday

A. Turkish Get-ups
*Increase in weight/difficulty across 7-10 efforts.

B. 5 rounds for time of:
15 DB Deadlifts 22.5/15kg
20 Sit-ups