February 2014

Mobility 7.30am  No Tech and Skills WOD 6.30 and 9.30am (No option B) GAMES OPEN 14.1 AMRAP in 10 minutes 30 Double Unders 10 Power Snatches (35/25kg) 7.30 and 8.30am A) GAMES OPEN 14.1 or for those people who have already done 14.1 B) AMRAP in 20 minutes: 800m Run 10 Pullups 20 Kettlebell Swings (24/16kg) 30 Situps httpv://www.youtube.com/watch?v=I-E84llY-SY httpv://www.youtube.com/watch?v=1lmxa68ArzM...

5, 6, and 9.30am - Normal WOD 4 to 5pm - Open Gym 5pm - GAMES OPEN 14.1 Come along and cheer on those people who are throwing down! WOD A) For time: 500m Row 30 Toes-to-Bar B) For time: 5 Malcolms 30 Sit-Ups C) For time: 10 Deadball Ground-to-Shoulder 30 Dips httpv://www.youtube.com/watch?v=LWpTaNqIhqc&feature=c4-overview-vl&list=PLdWvFCOAvyr3MDWp8HHV_fsyfW_wz9rjX httpv://www.youtube.com/watch?v=UzIB5eiP4XQ httpv://www.youtube.com/watch?v=qHaf-wf1ABM...

MOBILITY 6.15pm A) Partner WOD - Partners alternate on the Farmer Carry while the non-carrying partner accumulates reps of Burpee Box Jumps AMRAP Burpee Box Jumps in 7 minutes: 40m Farmer Carry (24/16kg KB's) Burpee Box Jumps (24/20") B) 2 rounds for time: 25 DB Split Snatch + Lunge (round 1 - left hand,...

The Reebok CrossFit Games Open begins this week. The current plan is to run three sessions dedicated to doing the Open workout.  Friday, 5pm. This will take precedence over the Open Gym available space. Saturday, 6.30 and 9.30am. Depending on what the Open workout is the 7.30...

MOBILITY 7.30am TECH and SKILLS 9.30am Snatch - full movement WOD "Chelsea" 4 Chelsea On the minute for 30  minutes (scaling options provided): 5 Pull-ups 10 Pushups 15 Squats This workout is being performed by a number of boxes to raise awareness and as a fundraiser for Chelsea Austin, daughter of Jeremy "Rookie" Austin - owner...

A) Thruster 5-4-3-2-1 for max load (Maximum increase of 5kg per set. Must successfully complete previous set before adding weight.) B) “Rahoi” AMRAP in 12 minutes: 12 Box Jumps (24/20") 6 Thrusters (45/30kg) 6 Bar-facing Burpees httpv://www.youtube.com/watch?v=nJCz_vfK80U&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

A) Box Squats 2-2-2-2-2-2-2-2-2-2 Then choose one of the following: For time: B) 1000m Run C) 1000m Row D) 50 Kettlebell Swings (24/16kg) 50 KB SDHP (24/16kg) [caption id="attachment_5795" align="aligncenter" width="512"] Felix F[/caption]  ...

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