Daily WOD

Remember to submit your scores for Open 17.1 before 10am. I cannot do this for you. A) Bench Press 7-7-7-5-5-5-3-3-3 B) 2 rounds for time: 100 Double Unders 30 Toes-to-Bar - 10 minute time cap ...

0:00 - 10:00 (capped) 5 rounds for time (^6rft): 15 Wall Ball (9/6kg) 10 Pull-Ups (^C2B) 5 HSPU (^Strict) 12:00 - 20:00 1000m Run Then AMRAP 10 Pushups 10 Pistols (alternating) ...

7:00am Weightlifting 6:00 - 9:00am We will be running waves every 20 minutes from 6am until 9am to complete Games Open 17.1. Volunteers to judge the Open registered competitors are very welcome. You do not need to have registered for the Open to do the workout...

The 5pm class this afternoon is reserved for the Games Open 17.1 workout. (No Weightlifting or Open Gym) Friday WOD 4 rounds for time: 800m Run 15 Hang Power Cleans (45/30kg) (^60/40kg) ...

Please note, for the next five weeks while the 2017 Games Open is running there will be the following changes and additions to the regular timetable: Friday - 4pm. CrossFit Class (as per the normal schedule) - 5pm. Games Open workout (no Open Gym or Weightlifting) Saturday - 6am. CrossFit...

2 x 10 minute AMRAPs A) 10 Dumbbell Snatches (15/10kg) (^20/15kg) 5 Pull-Ups (^C2B) 10 Dumbbell OH Lunges (15/10kg) (^20/15kg) 5 Pull-Ups (^C2B) 30 Double Unders - NB: these are full squat snatches. All dumbbell sets are 5 left hand reps and 5 right hand reps in any order. B) 10 Kettlebell Swings (24/16kg) (^32/24kg) 5...

Rotating EMOM for 24 minutes: A) 5 Power Snatches (60 - 70%) B) 10 HSPU or Ring Dips C) 15/12 Cal Row ...

  A) Push Press 3 RM B) With a 10 minute time cap: 3 x 10 Push Presses @ 60% of 3 RM 10 Box Jumpovers (24/20") + 30 Hand Release Pushups 30 Power Cleans    ...

Partner "Woehlke" 3 rounds for time: 4 Jerks (85/60kg) 5 Front Squats (85/60kg) 6 Power Cleans (85/60kg) 40 Pull-Ups 50 Pushups 60 Situps 3 minutes rest. - Each partner will complete all of the barbell work with one person working while the other is resting. i.e. Partner A - 4 Jerks, Partner B - 4 Jerks Partner...

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