The WOD's

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

WOD: Saturday

WODs March 2, 2018

*Please note that we expect today’s session to progress through much faster than last week’s due to larger heats and a shorter workout. Please be sure to watch the attached video.

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

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.