WOD: Wednesday
A. Death by gymnastic pull.
*Pick your own movement based on your goals/abilities.
B. Five rounds for time of:
12 Knees to Elbows
20 Russian Swings 24/16kg
Photo: Courtesy of Grant Williams- #ClashontheCoast2019
A. Death by gymnastic pull.
*Pick your own movement based on your goals/abilities.
B. Five rounds for time of:
12 Knees to Elbows
20 Russian Swings 24/16kg
Photo: Courtesy of Grant Williams- #ClashontheCoast2019
*Look out for a detailed re-cap of the Clash in the coming days, but in the meantime we want to express our immense gratitude to the many people who selflessly helped us with the set up and pack up. It’s events like these that remind us of the many great people that surround us. Chris & Marie.
EMOM x 3:
5 Muscle Cleans
Loading: Fast and unbroken
Rest 1 min.
EMOM x 4:
4 Power Cleans
Loading: Moderately Heavy
Rest 1 min.
EMOM x 5:
3 Cleans
Loading: Heavy singles
Rest 1 min.
For time:
Deadlift/Burpee over barbell (opposing ladder)
10/1 > 1/10 reps.
*Use loading from the final EMOM.
Photo: Courtesy of CrossFit Cooltown. Cooltown Gorilla’s- RXD Winners Clash on the Coast 2019.
Awesome work crew.
The gym is closed today to allow time to get the gym in order after the Clash on the Coast.
A huge thank you to everyone who took part and/or supported our event.
We had a ball!!!
See you all tomorrow…
7:00am
Two options today:
1. Competing on Sunday: Come in and do some active recovery or work on strategy with your team mates.
2. Not competing: Do the programmed workout.
8:00am
If anyone is available to help move some equipment, we’ll gladly accept your help!
Hi all, please note that the gym will be closed on Monday so that we can reassemble after Clash on the Coast. The Clash is a long and tiring day and we simply won’t have the time or energy to reassemble the gym on Sunday night. We thank you for your understanding.
“Macho Man”
EMOM for as long as possible:
3 Power Cleans
3 Front Squats
3 Jerks
*For reference this workout was originally posted at 84/61kg.
Pick a weight that gives you a chance for 15-20 rounds.
“Cindy”
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Or
“Mary”
AMRAP in 20 minutes:
5 Handstand Push-ups
10 One Legged Squats (alternating)
15 Pull-ups
In memory of Dave Sims.
In honour of Amber, Ella, Ash & Evie Sims.
Our hearts go out to you and your family at this time.
“DAVE”
3 Rounds:
15 Burpees
11 Air Squats
9 Bar Muscle-ups
then…
Run 1200m
35 Snatches 45/35kg
To find out more or to support financially please check out CrossFit Contessa’s Facebook event – “DAVE”