OPEN GYM 6 - 8am No other classes Suggested WOD: "Jerry" 1600m Run 2000m Row 1600m Run There are a few other metcon options being thrown around amongst some members. Eg: "Murph" "12 Days of Christmas" (click here to see last year's efforts) ...
Class times for Tuesday: 5am 6am 9.30am 5pm 6pm (no 4pm) Wednesday: 6 - 8am Open Gym (suggested WOD will be "Jerry" For time: 1600m Run, 2000m Row, 1600m Run) WOD Working in with a partner. 7 Rounds, not for time. Alternate between the movements. You will have enough time to adjust the weights on each bar if...
Class times for Monday and Tuesday: 5am 6am 9.30am 5pm 6pm (no 4pm or Open Gym) WOD A) Snatch - 15 minutes to work on technique or go heavy B) Games Open 11.4 AMRAP in 10 minutes: 60 Bar-Facing Burpees 30 Overhead Squats (55/40kg) 10 Muscle-Ups ...
A) "Fran" For time: 21 - 15 - 9 Thrusters (43/30kg) Pull-Ups or B) Heavy "Fran" For time: 15 - 12 - 9 Thrusters (61/43kg) Strict Weighted Pull-Ups (20/15kg) or C) Double "Fran" For time: 2 x 21 - 15 - 9 Thrusters (43/30kg) Pull-Ups httpv://www.youtube.com/watch?v=tdvpP64JRbA...
A) Power Clean 2RM B) Power Clean Ladder @60% of 2RM Minute #1 - 1 Power Clean Minute #2 - 2 Power Cleans Minute #3 - 3 Power Cleans etc Continue for as long as you are able to complete the required number of Power Cleans within the minute. Flashback to the 2010 CrossFit...
For time: 1000m Row 30 Snatches (35/25kg) 80 Double Unders 20 Snatches (52.5/35kg) 40 Box Jumps (24/20") 10 Snatches (70/45kg) - Snatches may be full or power ...
A) Weighted Dips 10 - 8 - 6 - 4 - 2 - 2 - 2 B) Sumo Deadlift 5RM httpv://www.youtube.com/watch?v=hg_r_LPVMVM...
A) Tabata couplet - alternate movements for 8 cycles. Double Unders Overhead Lunges (20/15kg) B) 4 rounds. Score is the slowest of any of the 4 rounds. 20 Toes-to-Bar 20 Kettlebell Swings (24/16kg) 20 Pushups Rest 2 minutes between rounds. ...
A) Thruster 10 - 8 - 6 - 4 - 2 - 2 - 2 B) Games Open 12.5 (also 11.6) Incrementing AMRAP in 7 minutes: 3,3 / 6,6 / 9,9 / 12,12 etc Thrusters (45/30kg) Chest-to-Bar Pull-Ups httpv://www.youtube.com/watch?v=bW8zg8g0-SA...
Notifications
