The WOD's

WOD: Friday

WODs March 1, 2018

Five rounds, each for time:
Row 400/350m
15 Burpees (over the rower)


WOD: Thursday

WODs February 28, 2018

A. EMOM x 10:
1 Snatch
*Build in weight as you go.

B. 1-2-3-4-5-4-3-2-1 reps for time of:
Snatch (any style) 70/45kg
Ring Muscle-up

WOD: Wednesday

WODs February 27, 2018

Five rounds for reps:
1 min. Shuttle Run
1 min. Wall Ball 9/6kg
1 min. Double-unders (50 reps)
1 min. Rest
*The shuttle run and wall ball are the scored components of this workout.

WOD: Tuesday

WODs February 26, 2018

*Don’t forget to submit your scores by 11:00am today via the CrossFit Games website.

A. Pause Front Squat + Front Squat
*Build in weight across 7-10 sets.

B. Every 3 min. for 5 cycles:
Run 200m
15 Box Jump Overs 24/20″

WOD: Monday

WODs February 25, 2018

Please note that the morning and afternoon sessions will operate as a continuous 2 hour session today to facilitate running 18.1. Please do your best to organise a training partner so that you can count for each other.

If you have already completed 18.1 you are more than welcome to come in and perform an alternate workout.

AMRAP in 20 minutes:
8 Toes to Bar
5 Dumbbell Clean & Jerk (per side)
14/12 Calorie Row

WOD: Saturday

WODs February 23, 2018

CrossFit Open 18.1:
AMRAP in 20 min:
8 T2B
5 DB Hang Clean & Jerk (per side)
14/12 Calorie Row

There will be a brief/warm-up at 7:00am followed by heats until we’re done. Please be sure to watch/read the standards applicable to your specific division before you come in to train (see games.crossfit.com).

Bring your appetite because Chloe & Jesse will be cooking up breaky burgers (steamed hams) & coffee.

This is the start to a great 5 weeks of community! Even if you’re not signed up, please come along and join in.

WOD: Friday

WODs February 22, 2018

*The countdown begins!

Five rounds for reps:
Bench Press
Strict Pull-up
*Choose a load that allows you to achieve approx. 15 reps in the 1st set of bench.

WOD: Thursday

WODs February 21, 2018

4-5 cycles:
Sled Push 2 x 10m
Farmers Carry 4 x 10m
Bear Crawl 6 x 10m
*Load is your choice.
*Rest as necessary between movements.

(Pic of Danielle A at the Tulum Jungle Gym- Mexico)

WOD: Wednesday

WODs February 20, 2018

EMOM x 28:
1. Row 200/180m
2. 10 x 10m Shuttle Run
3. 50 Double-unders
4. 15 DB Snatch 22.5/15kg

WOD: Tuesday

WODs February 19, 2018

Five rounds for time of:
Run 400m
30m Overhead Walking Lunge 20/15kg
15 Toes to Bar