The WOD's
WOD: Thursday
WOD: Wednesday
“Nasty Girls”
Three rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans 60/42.5kg
or
“Nasty Girls V2”
Three rounds for time of:
50 Pistols
7 Muscle-ups
10 Hang Power Clean 80/55kg
*Check out the attached video of this workout being performed at the original CrossFit gym in Santa Cruz. You might recognise Nicole Carol from the tips and tricks videos during the CrossFit Open.
WOD: Tuesday
A. Hang Muscle Snatch + Hang Power Snatch + Hand Snatch
*Progressively add weight moving through all three movements.
* Discard weaker movements as they become limiting.
B. Advance as far a possible in 10 minutes:
Unbroken double-unders
*Choose your own rep increment (1, 2, 5 or 10 reps)
* Repetitions must be unbroken to progress onto the next set.
Eg. 5-10-15-20-25. Repeat set until you have completed it unbroken to progress.
WOD: Monday
WOD: Saturday
WOD: Friday
*Please note that we are running a reduced timetable today for the local holiday.
Session times will be:
7:00-8:00am
3:30-4:15pm (Kids)
4:00-5:00pm (Open Gym)
5:00-6:00pm
Five, two minute rounds:
Row 400m
Max reps Double-unders
*Rest as close to 2 min. as possible (depending on class size).
WOD: Thursday
For time:
9 bar muscle-ups
10m Handstand walk
36 single leg squat
10m Handstand walk
9 bar muscle-ups
10m Handstand walk
45 single leg squat
10m Handstand walk
9 bar muscle-ups
10m Handstand walk
54 single leg squat
10m Handstand walk
*As always various scaling options will be available.
#Photo: Although she is off travelling, Renee will always be a huge part of our community. Just letting you know we are thinking of you Renee.
WOD: Wednesday
WOD: Tuesday
*We’ve got a few members already signed up for Duel at Desire. Safety in numbers!
Five rounds for max reps:
Dumbbell Shoulder Press 15/10kg
Strict Pull-up
*Move immediately from the shoulder press to the rig.
*Rest 3 minutes between rounds.