The WOD's

aden

WOD: Thursday

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

aideen

WOD: Wednesday

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.)

danielle a

WOD: Tuesday

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

WOD: Monday

*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

WOD: Saturday

*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

mitch

WOD: Friday

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


mark dbs

WOD: Thursday

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

chloe

WOD: Wednesday

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.

smilie

WOD: Tuesday

*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

WOD: Monday

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