The WOD's
WOD: Monday
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups
A reminder to those wanting to complete Open 20.4 the normal session will remain the priority. Ensure you have arranged a judge and remain flexible.
Photo: Thank you again to Grant Williams for the awesome photos. Olivia finishing Open 20.4 with a massive personal best.
WOD: Saturday
CrossFit Open 20.4
For time:
30 box jumps
15 clean and jerks
30 box jumps
15 clean and jerks
30 box jumps
10 clean and jerks
30 single-leg squats
10 clean and jerks
30 single-leg squats
5 clean and jerks
30 single-leg squats
5 clean and jerks
Time cap: 20 minutes
WOD: Friday
Five rounds for max reps:
Dumbbell Bench Press 22.5/15kg
Ring Row (feet elevated)
*Rest 2 min. between sets.
WOD: Thursday
A. Five sets:
Max reps strict Toes to Bar.
*Rest 2 min. between sets.
B. 50-40-30-20-10 reps for time of:
Alternate Lunge
*20 Toes to Kettlebell after each set.
WOD: Wednesday
For time:
Run (big loop)
200 Double-unders
100 Dumbbell Snatch 22.5/15kg
Photo courtesy of Grant Williams.
WOD: Tuesday
WOD: Monday
WOD: Saturday
As per last week, we’ll be running heats until everybody gets their go – please be on time for the brief at 7:00am regardless of the heat you plan to participate in.
CrossFit Open 20.3
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
WOD: Friday
Reminder: The afternoon block (4-6pm) is dedicated to the CrossFit Open. Please feel free to use upstairs to train if you are not participating in the open.
For time:
25-20-15-10-5 reps for time of:
Deadlift 85/55kg
Push-up