The WOD's

WOD: Tuesday

WODs March 4, 2019

A. Ring Strength Work:
Ring Dips/Negatives/Front Support.
*Various options will be provided.

B. 150 KB Swings for time.
*Perform 5 burpees at the start of the workout and at the turn of the minute until completion.

WOD: Monday

WODs March 3, 2019

*Please note that 5:30 & 6:30am and 4:30 & 5:30pm session will run as 2 hour continuous blocks today. Please be aware of the workout standards for 19.2.

If this is your 1st attempt and please leave enough time to complete your warm-up/workout/cool down before the completion of the session. Feel free to come and judge, support/ or cheer for any sessions you can make it to. Good luck everyone…. this is a “fun” one.

CrossFit Open: 19.2
25 toes-to-bars
50 double-unders
15 squat cleans
25 toes-to-bars
50 double-unders
13 squat cleans
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans

Stop at 20 minutes.


WOD: Saturday

WODs March 1, 2019

CrossFit Open: 19.2
25 toes-to-bars
50 double-unders
15 squat cleans
25 toes-to-bars
50 double-unders
13 squat cleans
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans

Stop at 20 minutes.
*As per last week, we will be running heats until everyone in attendance has had a go.

WOD: Friday

WODs February 28, 2019

Five rounds, each for time of:
Row 400m
Run 400m
*Rest as necessary between rounds.

WOD: Thursday

WODs February 27, 2019

A. Deadlift 5 x 5
*Maintain across.

B. AMRAP in 10 min:
10 DB Snatch RH 22.5/15kg (RH)
10m Walking Lunge 22.5/15kg (RH)
10 DB Snatch LH 22.5/15kg (LH)
10m Walking Lunge 22.5/15kg (LH)

 

Video: Thank you to Grant Williams for the great video of Open 19.1 @CoastalCrossFit.


WOD: Wednesday

WODs February 26, 2019

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.

WOD: Tuesday

WODs February 25, 2019

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 ….

 

WOD: Monday

WODs February 24, 2019

*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

WOD: Saturday

WODs February 22, 2019

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.

WOD: Friday

WODs February 21, 2019

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