PLEASE READ: As per the new government directive anyone who was in Greater Brisbane on, or since Saturday 20 March & has since left must follow the same lockdown rules as Greater Brisbane as of 5pm Monday 29March. If you are affected by this please message me and we will aim to lend out some equipment to keep you training at home over the next week or so.

FACE MASKS: Are to be worn to the gym. These can be taken off during the WOD (Strenuous exercise).

Pyramid for time:
Run 180m
10 Squats
Run 180m
10 Squats
10 Pull-ups
Run 180m
10 Squats
10 Pull-ups
10 Push-ups
Run 180m
10 Squats
10 Pull-ups
10 Push-ups
10 Burpees
Run 180m
10 Squats
10 Pull-ups
10 Push-ups
10 Burpees
Run 180m
10 Squats
10 Pull-ups
10 Push-ups
Run 180m
10 Squats
10 Pull-ups
Run 180m
10 Squats

Photo: Andy completing his 21.4 complex. Courtesy of Grant Williams.

IN-BOX OPEN wrap up- What a great 3 weeks. 84 participants, 4 Open workouts, and our team Mystery WOD. Team attire, chants, and challenges. We have witnessed our community at its best. Congratulations to DEMOLITION Crew being crowned the overall winners. I will publish a full wrap up post tomorrow after my well deserved recovery day. A. Back Squat 5 x 5 B. Four rounds for time: 30 Kettlebell swings 24/16kg 30 Toes to Kettlebell Rest 1 minute. Photo: Part of the crowned DEMOLITION crew. Everyone else served these champions for the night.

For total time:
15 front squats 43/29kg
30 toes-to-bars
15 thrusters 43/29kg
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats 
30 bar muscle-ups
15 thrusters 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

Time cap: 15 min.

Open 21.4
Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

Photo: Rob M didn’t want to hear the Open announcement. There is no hiding Roberto!!

The final Open WOD will be released at 5:00am. So we will know before most people are out of bed.

*MYSTERY WORKOUT– with the knowledge of the final Open workout you also have the option of chipping through your team challenges during any session today.

For total time:
Run 180m
Rest 1 minute
Run 360m
Rest 1 minute
Run 560m
Rest 1 minute
Run 800m
Rest 1 minute
Run 560m
Rest 1 minute
Run 360m
Rest 1 minute
Run 180m

Compare to last time here
Photo: I love this photo (Chrissie & Janine). The best part of training with friends is seeing them achieve things they never thought possible.
Congratulations to Chrissie for all of your amazing achievements during the CrossFit Open. Be brave and see where life takes you.

7-10 sets: 1 Power Snatch + 1 Hang Squat Snatch

*Build in weight across.

10-1 reps for time: Deadlift 40/30kg Overhead Squat 40/30kg

ROMWOD Reminder – For those feeling a little sore or stiff come on in for a long ROMWOD. Photo: Bodo laughing his way through 21.2 🙂

AMRAP in 30 minutes: 50m Farmers Carry 2 x 24/16kg 10 x 10m Shuttle Run 50m Overhead Carry 20/15kg 100 Skip

A. EMOM x 5 minutes:
6 Thrusters
Rest 1 minute
EMOM x 5 minutes:
4 Thrusters
Rest 1 minute
EMOM x 10 minutes
2 Thrusters
*Choose your own load for each EMOM that allows for linked repetitions.

B. Climb as far as possible in unbroken sets in 8 minutes:
Push-ups (1-2-3-4-5…)

Photo: Russ and Taz. Moments like these-the pain was worth it!!

Open 21.2- What a great weekend. For those still to complete Open 21.2 please ensure you have arranged a judge prior to the session. If you are unsure put a message on our members page- I know you will have volunteers to assist you.

TEAM ATTIRE- Points are still to be awarded so be sure to continue to wear your team outfits/chant/encourage, etc until Tuesday 10am to show support for your crew.

3 Rounds for repetitions:
3 minutes:
Row 20/16 calories
20 Toes to Bar
Max repetition Squats

Rest 3 minutes

3 minutes:
Bike 16/12 calories
20 Pull-ups
Max repetition Squats

Rest 3 minutes.

Photo: This is why WOD GODS won the chant…Best ever!!!!

Our first athletes hit 21.2 this afternoon. Amazing efforts all around – but I didn’t expect anything less. Did I tell you I love this time of year!!!

All competitors please be sure you are at the box by 7am for the athlete briefing. Watch the movement standards video .

Team Chants will be head to head at 7am. Get dressed in your team attire, and grab your team and have some fun!!!

OPEN 21.2

For time:
10 dumbbell snatches 22.5/15kg
15 burpee box jump-overs 24″/20″
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 min.

Photo: Nata. Team WOD GOD- looking the part even during the WOD.

Open 21.2 will be released at 11am. Be sure to tune in.
We will have the first crew hitting 21.2 from 4pm- come down and support your team members if you can.

For time:
10 Shoulder Press 22.5/15kg
10 Strict Toes to Bar
20 Push-Press 22.5/15kg
20 Toes to Bar
30 Push-Jerk 22.5/15
30 Knees to elbows
20 Push-Press 22.5/15kg
20 Toes to Bar
10 Shoulder Press 22.5/15kg
10 Strict Toes to Bar

Photo: Luke B – The WOD Wankers team captain is away for the weekend leaving his trusted assistant in charge- Shane. After a great start in week 1 can the team pull it off this weekend?