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?).
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
A. Strict Press 5-5-5-5-5 (from ground)
B. Five rounds for time:
10 Shoulder to Overhead *
15 Pull-ups *
*Choose a weight that allows for unbroken effort on first round.
*Advanced athletes C2B pull-ups
*Pull-up guide: Max of 2 sets in first round.
Photo: Congratulations to our real life super hero – Bernie for receiving the most votes for best dress (WEEK 1). Bernie has earnt 3 points for his team – The Ultimate Team.
Thank you to @GrantWilliamsPhotos for this beautiful photo.