The WOD's

WOD: Thursday

WODs March 14, 2018

A. Deadlift
*Build to a heavy 5.

B. 50-40-30-20-10 reps for time of:
Double-unders
Sit-ups (strict)

WOD: Wednesday

WODs March 13, 2018

AMRAP in 20 min:
1 Sled Push 60/40kg
2 Bar Muscle-ups
3 DB Thrusters 22.5/15kg
4 Toes to Bar
5 Bar Facing Burpees

WOD: Tuesday

WODs March 12, 2018

A. Deadlift + Hang Power Clean + Hang Clean (3+2+1)
*Build in weight/work technique across 15 minutes.

B. Advance for 8 minutes:
1 HSPU/Dip/Push-up
2 DB Deadlift 22.5/15kg
*Rep scheme: 2-4, 3-6, 4-8, 5-10 etc.

WOD: Monday

WODs March 11, 2018

Reminder: The morning and afternoon sessions will operate as a continuous 2 hour block to facilitate the running of 18.3. An alternate workout will be available for those who have already done the workout.

CrossFit Open 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Or

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

WOD: Saturday

WODs March 9, 2018

*7:00am brief – please be on time. Lots of strategy stuff for this one!

CrossFit Open 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Or

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

WOD: Friday

WODs March 8, 2018

Photo: Well done Kim – Our favourite photo so far. Thanks to Grant Williams.

Snatch – 30 min. to work on technique, lift heavy or work some volume. We’ll give guidance on which option suits you best.

Optional Finisher:
Row 2km for time.

 

WOD: Thursday

WODs March 7, 2018

EMOM x 30 min.
1. Row 20/16 cal.
2. Rest
3. 15 Box Jump Overs 24/20″
4. Rest
5. 20 Wall Ball 9/6kg
6. Rest

WOD: Wednesday

WODs March 6, 2018

A. Push Press + Push Jerk + Split Jerk
*Build in weight.
*Discard weaker lifts as they become limiting.

B. Advance for 8 min:
50/40 Push-ups
35/25 Dips
Max. Handstand Push-up (Open Std.)

WOD: Tuesday

WODs March 5, 2018

A. EMOM x 10:
Gymnastic Pull
*Choose own reps/movement.

B. Partner Workout
For time:
300 Double-unders
150 DB Deadlifts 22.5/15kg
300 Double-unders
*Only one partner working at a time.

WOD: Monday

WODs March 4, 2018

*Please note that there is no Circuit Class today due to Marie being unwell.
*As per last week, the morning and afternoon sessions will operate as a continuous 2 hour block. Please try to organise a counter to come along at the same time as you.
*An alternate workout will be provided for those that have done 18.2 already.

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a