WOD: Saturday
Contrary to what we advertised – the gym is open today.
Open gym – 7.30-9.00am. Come in and improve on a weakness before the open starts.
*The video attached is the trailer to the Sisu documentary that I mentioned to a couple of people in the gym – if you’re looking for some awesome CrossFit motivation I can’t think of anything better. Mikko is still by far my favourite CrossFit athlete – super humble and crushes everything. You’ll find the full doco on YouTube.
*Happy Birthday to Karen today!!!
Nutrition Challenge – Wrap up
WOD: Friday
Please note the Change of Schedule this weekend.
21-15-9 reps for time of:
Deadlift 80/50kg
Box Jump 24/20″
Rest 5 min.
9-15-21 reps for time of:
Box Jump 24/20″
Deadlift 80/50kg
WOD: Thursday
Please note the Change of Schedule for this weekend.
A. Back Squat
10 x 2
*We’re going to run this on as close to EMOM as possible so choose a load that is heavy but repeatable on a short cycle.
B. “Karen”
For Time:
150 Wall Balls 10-6kg
*I know this workout is going to be cherry picked but for those of you preparing for the open, we have seen wall balls every year since 2011 and on 2 occasions we’ve seen 150 in a row. High rep wall balls normally make you pretty sore if it’s been a while since doing them but you’ll be amazed at how quickly you’ll build resilience to this soreness if you keep exposing yourself to a decent dose of them. This will give you a bit of a buffer zone for soreness if they come up in the open and allow for multiple attempts at the workouts if so desired.
WOD: Wednesday
Please note the Change of Schedule for this Saturday.
Perform as many rounds as possible in 20 minutes of:
Run 400m
15 Toes to Bar
7 Wall Climbs
*A wet weather friendly version of the workout will be provided if the weather is bad.
Notes: You can scale the wall climb by reducing range of motion (don’t go as far in to the wall) or use a sub like shoulder taps with the feet elevated etc.
WOD: Tuesday
WOD: Monday
WOD: Saturday
