Well done to Claudio and Rach/Chantal for taking out the top spots for 19.1!

A. EMOM x 10:
Kip + Knees to Elbows + Toes to Bar
*Choose your own reps eg. 1+2+3.

B. Ascend as far as possible in 10 minutes of:
Unbroken Double-unders
*10-20-30-40-50 etc.

Photo: Thankyou @GrantWilliams for the photo.

Ascend as far as possible in 15minutes:
1 HSPU
2 Strict Pull-up
3 Squat
4 Power Cleans 60/40kg
2 HSPU
4 Strict Pull-up
6 Squat
8 Power Cleans
3 HSPU
6 Strict Pull-up
9 Squat
12 Power Cleans
4 HSPU
8 Strict Pull-up
12 Squat
16 Power Cleans
5 HSPU
10 Strict Pull-up
15 Squat
20 Power Cleans ….

*Please note that 5:30 & 6:30am and 4:30 & 5:30pm session will run as 2 hour continuous blocks today to alleviate congestion on the rowers.
Please be aware of the workout standards for 19.1 if this is your 1st attempt and please leave enough time to complete your warm-up/workout/cooldown before the completion of the session.

An alternate workout for those that have already done 19.1 will be provided.

CrossFit Open 19.1
AMRAP in 15 minutes:
19 Wall Ball 9kg/10ft, 6kg/9ft
19 Calorie Row

Open workout 19.1
AMRAP in 15mins of:
19 Wall Ball 9/6kg 10″/9″
19 cal row

Apologies for the late post this is due to technical issues.

This is our favourite time of the year. The Open is all about community so come down and support your fellow athletes. If you need to be validated please stay around to judge for at least one other person. If you are not signed up for the Open be sure to still come in.
Athlete briefing at 7am – please don’t be late.
We will be working through in a heat style format. If you need to be out of the gym early be sure to put your name on an early heat.

10-1 reps for unbroken sets:
Bench Press
Gymastic Pull (Pull-up/Bar Muscle-up/Ring Muscle-up)
Rest as necessary between sets.

A. Farmers Carry 5 x 2 (25m)

B. Sled Push 5 x 2 (10m)

C. Front Rack Carry 5 x 2 (10m)

Photo: Welcome back Robbie.

Six rounds for time of:
Run 400m
25 Burpees
*Gym record – 18:27.

A. Front Squat 10-10-10
*Barbell is taken from the ground.

B. 10-1 reps for time of:
Deadball Over the Shoulder 45/30kg
*This is a partner workout – Each partner will perform 10 reps, then 9, 8 etc.

Photo: Welcome to Paul- one of our newest members.

Push Jerk 30-20-10-5 reps.
*Each set is scored by load.
*Rest as necessary between sets.

Optional:
Ascending/Descending Ladder of:
Pull-ups
*Choose your own rep scheme eg. 2-4-6-8-10-8-6-4-2.
*Reps must be unbroken.
*12 min. time cap.

Five rounds for time of:
Run 400m
3 Rope Climbs
Walking Lunge 30m
*Please bring long socks.