RSVP- IN-BOX OPEN PARTY this Saturday from 5:30pm.
We want to get as many athletes through Open 22.3 on Friday & Saturday as possible. BONUS Points up for grab for any team that has all athletes compete Friday or Saturday.

A. Technique focus/build in weight:
Complex:
Power Snatch + Snatch Balance + Overhead Squat

B. Partner workout:
AMRAP in 10 minutes:
12 Overhead Squats 20/15kg
35 Double-unders

*One partner starts on the double-unders, the other on OHS. Swap when both partners have completed their movements.

Photo: Georgia. You wouldn’t believe this amazing women has just had a baby. Absolutely smashing it!!!
Three kids under 5 and one of the most relaxed, patient, positive humans I have ever met. You bring light everywhere you go- It is sooo awesome having you and your beautiful family as part of our community.

Such an awesome Saturday morning in the box. The teams made such an effort and costumes were next level @Timmy Gorsh.
Reminder all sessions will be Open 22.2. For athletes that have completed 22.2 an alternative is provided. If you are around during session times the crew would love your support.
Thank you again to Grant Williams @grant_a_w for the amazing photos.

Open 22.2
A. 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift
Burpee

Be sure to read the movement standards prior to coming in.

or
Alternate:
Five rounds for time of:
Bike 15/12 cal
25 Squats
10 Push-ups
25 Sit-ups
10 Pull-ups

Photo: Blake hitting 22.2. It is so awesome to have you in the box consistently and so happy to see you reaping the rewards. Keep up the awesome work!!!

Be sure to book in. We ask all athletes to be in at 7am for the athlete briefing. As last week we will run in heats until all athletes have competed. Our CrossFit Cubs (Jesse & Bronte) will also complete their workout at the end of the morning.

Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift
Burpee

Be sure to read the movement standards prior to coming in.

Open 22.2 will be released at 6am. Join us in the box at 5:30am session for the live CrossFit Open announcement.

10 sets (1 every 30 seconds): Clean & Jerk (hold light load) Rest 7 sets (1 every 45 seconds) Clean & Jerk (hold moderate load) Rest 7 sets (1 every 90 seconds) Clean & Jerk (Build in load).

Photo: Magic Mike & The Funky Bunch- Loud and Proud!!!

A. Overhead Squats 5-5-5-5-5
*Taken from rack

B. Opposing ladder of:
Overhead Lunge 20/15kg plate (20-18-16…..2)
Toes to Bar (1-2-3-4…..10)

*Advanced athletes (lunging machines) 2 x Dumbbell Over head lunge.

Photo: One of our awesome Team Captains- Nata from Hakuna MaSQUATa.
Not only is she one of the best humans I know, she is a beast of an athlete and is only getting better… Awesome work Nata!!!

Elimination:
In 5 minutes:
Run 560m
20 Burpees
In 4:30 minutes:
Run 560m
20 Burpees
In 4:00 minutes:
Run 560m
20 Burpees
In 3:30 minutes:
Run 560m
20 Burpees
In 3:00 minutes:
Run 560m
20 Burpees

Photo: Oliva smashing her way through 22.1. Special thanks to Grant Williams grant_a_w

A. Five sets:
Front Squat x 7 reps (bar taken from ground)
Kipping/Chest to bar pull-ups *

*Advanced athletes perform a challenging set (approx 80% of max reps)
*Up & coming athletes work to your individually prescribed repetitions in as few sets as possible.

B. Tabata (8rounds of 20 sec on/10 sec off)
Strict Sit-ups or Toes to bar

Photo: Danielle nailing Wall walks on Saturday (even though she couldn’t get into the box).

What an amazing Saturday morning!! Despite the weather we had 30 people hit the Open workout and it did not disappoint. Well done to our awesome Team captains – Themes and dress up were on point. Beware the Open Team Spam over the next few weeks 😀

All sessions Monday will be Open 22.1. Timings may be a little out as we will run in heats with allocated judges. All athletes will be required to be there at the start of the session for warm-up, brief and strategy.
Please ensure you have read all movement standards prior to coming in to make the day easier to run.

CrossFit Open workout 22.1
Complete as many rounds as
possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs

Or for those not wanting to repeat:
A. Five rounds of:
Bike 800m
60 second plank hold

B. Optional:
EMOM x 10 minutes:
Strict Pull-ups

Photo: Some of the crew from Saturday. Reminder we encourage all crew to wear your team dress-ups tomorrow (points awarded for best efforts across the day).

Our main event will kick off tomorrow. We ask all athletes to be at the box by 7am for the athlete brief. Heats will be allocated and will continue to run until all athletes have completed the WOD.
Join your team (in costume) and our community for lots of fun.

CrossFit Open workout 22.1
Complete as many rounds as
possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs

Please ensure you have read all movement standards prior to coming in to make the day easier to run.

Photo: This mornings 5:30am was a little disrupted (in a good way) with the Open announcement.

Our favourite time of year is here!!
CrossFit Open 22-1 will be announced today CrossFit Open 2022.
Watch this video so you know what to expect.

Athletes will have SATURDAY from 7am and all day Monday to complete the workout. A small crew will hit it during Open gym – please note# we want to get as many people as possible competing on Saturday and Monday.
Get your team attire on and get ready for some FUN!!!!

Five rounds of:
Dumbbell Bench Press 12-15 reps
Strict Gymnastic Pull 8-12 reps
*Rest as necessary between movements.

TEAM CHALLENGE: Points awarded for Theme/dress up & Team Spirit.
Can’t wait to see everyone in theme on Saturday. Whether you are completing the WOD on Saturday or not, come along and cheer your team on. The more the merrier!!!