The WOD's
WOD: Wednesday
WOD: Tuesday
WOD: Monday
WOD: Saturday
As per last week, we’ll be running heats unti 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 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars/knee raise
24 double-unders/single skip
WOD: Friday
Please remember that the 4:00-6:00pm time slot is dedicated to the CrossFit Open today. Please feel free to perform open gym training in the remaining space if you are not participating in the Open.
All other session:
A. Pendlay Row 5 x 8-10 reps.
B. Four rounds for time of:
Row 180m
180m Overhead Carry 20/15kg
WOD: Thursday
A. Drop Snatch + Snatch Balance + Overhead Squat (1+2+3)
*Build to a moderate weight and repeat for a total of 10 sets.
B. Four rounds for time of:
30 Lunges (alternating)
15 Burpees 6″ Jump & Touch.
WOD: Wednesday
WOD: Tuesday
WOD: Monday
For athletes who missed out on CrossFit Open 20.1 or wish to re-do the workout, please note that normal classes will be running today and you will need to factor that in to your use of space etc. Ideally, try to come along to the afternoon block of training where we will be able to utilize the car park for any overflow.
50-40-30-20-10 reps for time of:
Wall Ball 9/6kg
Sit-ups