The WOD's

marie

WOD: Tuesday

For time:
Row 1000m
150 Squats
Run 1000m
50 C2B Pull-ups

WOD: Monday

WOD: Monday

Reminder: The morning and afternoon blocks will run continuously. An alternate workout will be programmed for people who do not wish to repeat 18.4.

WORKOUT 18.4
21 deadlifts (102/70kg)
21 handstand push-ups
15 deadlifts (102/70kg)
15 handstand push-ups
9 deadlifts (102/70kg)
9 handstand push-ups
21 deadlifts (143/93kg)
50-ft. handstand walk
15 deadlifts (143/93kg)
50-ft. handstand walk
9 deadlifts ((143/93kg)
50-ft. handstand walk

Time cap: 9 minutes

Or

Scaled:
WORKOUT 18.4
21 deadlifts (61/43kg)
21 hand release push-ups
15 deadlifts (61/43kg)
15 hand release push-ups
9 deadlifts (61/43kg)
9 hand release push-ups
21 deadlifts (83/61kg)
50-ft. bear crawl
15 deadlifts (83/61kg)
50-ft. bear crawl
9 deadlifts (83/61kg)
50-ft. bear crawl

Time cap: 9 minutes

Please be sure you watch the standards video prior to coming in.

18.4

WOD: Saturday

7:00am brief- please be on time.

WORKOUT 18.4
21 deadlifts (102/70kg)
21 handstand push-ups
15 deadlifts (102/70kg)
15 handstand push-ups
9 deadlifts (102/70kg)
9 handstand push-ups
21 deadlifts (143/93kg)
50-ft. handstand walk
15 deadlifts (143/93kg)
50-ft. handstand walk
9 deadlifts ((143/93kg)
50-ft. handstand walk

Time cap: 9 minutes

Or

Scaled:
WORKOUT 18.4
21 deadlifts (61/43kg)
21 hand release push-ups
15 deadlifts (61/43kg)
15 hand release push-ups
9 deadlifts (61/43kg)
9 hand release push-ups
21 deadlifts (83/61kg)
50-ft. bear crawl
15 deadlifts (83/61kg)
50-ft. bear crawl
9 deadlifts (83/61kg)
50-ft. bear crawl

Time cap: 9 minutes

Please be sure you watch the standards video prior to coming in.

Chris DB Snatch

WOD: Friday

Please note: Late arrivals are becoming common place again. Please be on time for class.

Six rounds:
Min 1. Row 20/16 calories
Min 2. Max UB Kettlebell Swings 24/16kg
Min 3. Rest

sarah

WOD: Thursday

A. Deadlift
*Build to a heavy 5.

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

claudio

WOD: Wednesday

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

Liam Muscle-up

WOD: Tuesday

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

WOD: Monday

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

WOD: Saturday

*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

Nata & Kim 40kgPB

WOD: Friday

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.