11 Mar Tuesday, 12/03/13
Mobility 6.15-7.00pm "Abbate" For time: 1.6km Run 21 Clean and Jerk (70/47.5kg) 800m 21 Clean and Jerk (70/47.5kg) 1.6km Run ...
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March 2013
10 Mar Monday, 11/03/13
3 x 5 minute rounds (1 minute rest between rounds) for total reps: Rnd 1 3 Front Squats (70/50kg) 6 Ground-to-overhead (24/16kg) 9 Hand Release Pushups Rest 1 minute Rnd 2 3 Pistols (alternating) 6 Power Cleans (70/50kg) 9 Kettlebell Swings (24/16kg) Rest 1 minute Rnd 3 3 Weighted Lunges (24/16kg, alternating) 6 Box Jumpovers (24/20") 9 Deadlift (70/50kg) ...
09 Mar Sunday, 10/03/13
9.30am to 10.30am today - Gym is open for Games Open 13.1 participants httpv://www.youtube.com/watch?v=bbS33NZlyVM...
08 Mar Saturday, 09/03/13
CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatches (35/20kg) 30 Burpees 30 Snatches (62.5/35kg) 20 Burpees 30 Snatches (75/45kg) 10 burpees AMRAP Snatches (95/55kg) httpv://www.youtube.com/watch?v=JFle0JgsQTk...
07 Mar Friday, 08/03/13
Games Open Update - Saturday classes: We are going to run with Games Open 13.1 as the WOD. While the first group will start at 7.30am as per usual we continue to roll through waves of participants until everyone is done. This means there is no...
06 Mar Thursday, 07/03/13
Mobility 6.15-7.00pm For those people who have registered for the Games Open we are running a special 7.00pm session for you to get it done today. You will also have the opportunity to get it done during the Open Gym on Friday and on Saturday morning. WOD Deadlift 10-8-6-4-2-2 +...
05 Mar Wednesday, 06/03/13
“The Bear” Complex 5 rounds for max load Each round = 7 cycles of: Power Clean Front Squat Push Press Back Squat Push Press httpv://www.youtube.com/watch?v=UR-hweIn4C8 Not "The Bear" Complex, but a guy to watch in the Games this year....
04 Mar Tuesday, 05/03/13
Mobility 6:15-7.00pm Front Squat 10-8-6-4-2-2 For Time: 50-40-30-20-10 Pushups Double Unders (or Back Ext) ...
03 Mar Monday, 04/03/13
Power Snatch Then with a 10 minute cutoff either: A) "Josh" For time: 21 Overhead Squats (42.5/30kg) 42 Pullups 15 Overhead Squats (42.5/30kg) 30 Pullups 9 Overhead Squats (42.5/30kg) 18 Pullups OR B) Open 11.1 AMRAP in 10 minutes of: 30 Double-unders 15 Power snatches (35/25kg) ...
02 Mar Sunday, 03/03/13 – Rest Day
httpv://www.youtube.com/watch?v=8XNfZy1NSFY...