The WOD's

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WOD: Tuesday

We hope you all had a great Easter Break!

A. Halting Snatch Deadlift + Snatch Pull + Power Snatch (3+2+1)
*Build in incrementally in weight.

B. 5 minutes: Max Overhead Squat 60/40kg
*Barbell must return to the ground every seven reps.

eggs-225x300

Good Friday

*Please note that the gym is closed for the long weekend until Tuesday morning. Have a wonderful Easter everyone!

marie thruster

WOD: Thursday

*Please note that the gym is closed for the Easter Long weekend. Have a relaxing Easter and get ready for some good hard training when we get back.

Seven sets:
Bench Press 8-10 reps
Pendlay Row 8-10 reps
*Maintain weight across.
*Rest as necessary between exercises.

Optional:
5 min: Max Burpees

kim

WOD: Wednesday

A. AMRAP in 20 min:
Run 400
*1:1 work/rest.

B. Five rounds:
30 sec. Sit-ups/30 sec. Rest
30 sec. Plank/30 sec. Rest

elliott

WOD: Tuesday

A. 5 Sets: Max reps Pull-ups.
*Rest 2 min. between sets.

B. AMRAP in 12 minutes:
60 Double-unders
20m DB Overhead Lunge 22.5/15kg
*DB Lunge: Lunge 10m with the DB in the RH and then return with the DB in the LH.

tanya r

WOD: Monday

Five rounds for time of:
15 Power Clean 60/40kg
Run 400m

WOD: Saturday

WOD: Saturday

CrossFit Open 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Or

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Meg

WOD: Friday

A. EMOM x 10:
Hang Power Clean + Power Clean + Hang Clean + Clean
*Maintain the same load across.

B. “18.0″
21-15-9 reps for time of:
Dumbbell Snatch 22.5/15kg
Burpees (over the DB)

Be sure to check out the CrossFit Games website to have your say as to what 18.5 should be. Open 18.5 will then be released at 10am.

anita

WOD: Thursday

Tabata Intervals ( 8 rounds each) of:
Row (calories)
Rest 1 min.
Dips
Rest 1 min.
Box Jump 24/20″
Rest 1 min.
Ring Row (feet elevated)

grant

WOD: Wednesday

Five rounds, each for load of:
1 Shoulder Press
3 Push Press
5 Push Jerk
*Aim to increment your weight on each of the five rounds.

Optional:
5 x 50m Heavy Farmers Carry.
*Rest as necessary between efforts.