WOD: Friday
*A reminder to Open competitors that the workout is released at 11.00am and that you are welcome to come in to the gym today for recovery work or to experiment with the WOD before you hit it on Saturday.
*Non Open competitors – today’s sessions will be open gym format with normal session times.
WOD: Thursday
A. Power Clean 3-3-3-3-3-3-3
*Touch and go.
B. 15-12-9-6-3 reps for time of:
Power Clean 60/40kg
Burpee (over bar)
Run 200m
Notes: The aim for the power cleans is to do mostly touch and go reps. The rounds do not have to be done unbroken but maybe something like 10/5 for 15 and 8/4 for 12 etc. If 60/40kg is going to have you doing singles from the start you should look at scaling back.
WOD: Wednesday
New rule for the Open: Each follow up for scoring issues = 1 beer shouted to Chris/Marie at the after party. I think we’re going to be drinking for free that night!
Five rounds:
Max reps Bench Press
Max reps Strict Pull-ups
*Perform as a superset and rest 2 min exactly between rounds.
Notes: Pick a weight for the bench press that see you getting around 15 reps in the first round. If you can do more than 20/13 strict pull-ups unbroken, add a weight vest. If you can’t do enough unbroken to be worth the effort, pick a number and get through it in as few sets as possible.
Save the Date
Get A New Doctor If…..
WOD: Tuesday
Open competitors: Please remember that your score MUST be submitted correctly by 11.00am Tuesday. You will find all of the details of how to do this on games.crossfit.com. If you are having great difficulties, give us a call (remember we go to bed early!). Great work to everyone for week 1.
A. Front 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. AMRAP in 12 min:
10 Wall Ball
10 Mountain Climbers
10 Ball Slam
10 Mountain Climbers
WOD: Monday
CrossFit Open: 15.1 & 15.1A
Open competitors:
– Please make sure that you have watched the attached video and read the standards/rules before coming in to compete or judge.
– If you plan to video your effort, please be aware of the standards and bring your video equipment with you with plenty of memory and battery life.
– Finally, have a read of our Tips and Strategies for 15.1.
– Do your best to organise your judge before you turn up to the gym.
– If you have already completed the workout and don’t want a 2nd shot, you are welcome to come in for a row etc.
Non competitors:
– You are more than welcome to join in for fun. You will not need a judge/counter – it’s just like a normal workout.
– Normal class times apply.
WOD: Saturday
CrossFit Open: 15.1 & 15.1A
*Don’t forget to bring your appetites and spare change for our fundraising breakfast. These will happen each week with all proceeds going straight back into equipment for the gym.
Open competitors:
– Please make sure that you have watched the attached video and read the standards/rules before coming in to compete or judge.
– The gym will be open at 7.30am and the workout will run in heats of 4-8 people. These will be filled in a first in best dressed order – if you want an early spot, get in early and write your name on the board. The last heat will run at 9.30, so don’t be late!
– If you plan to video your effort, please be aware of the standards and bring your video equipment with you with plenty of memory and battery life.
– Finally, have a read of our Tips and Strategies for 15.1.
Non competitors:
– You are more than welcome to join for fun. You will not need a judge/counter – it’s just like a normal workout.
Everyone:
Don’t forget to have fun. Don’t be nervous, you do workouts everyday and this is just another one!