Daily WOD

SUBMIT YOUR 14.1 SCORES BEFORE 10am WOD 2 rounds for time: 30 Kettlebell Swings (32/24kg) 30 Toes-to-Bar 800m Run 20 Burpee Box Jumps (24/20") 20 Dips [caption id="attachment_5884" align="aligncenter" width="640"] Welcome back Gorgeous[/caption]...

HAPPY BIRTHDAY APRIL!! A) Back Squat 10 minutes to warm up to a heavy 5 (NOT your 5RM) and then every 3 minutes for 5 cycles 5 Back Squat 10 Single Arm Alternating Split Snatch + Lunge (20/15kg. L=1, R=2, L=3 etc) B) AMRAP in 5 minutes: Strict HSPU [caption id="attachment_5877" align="aligncenter" width="512"] Patrina,...

A little monotonous, but an incredible effort from the reigning Fittest Woman on Earth, Sam Briggs. httpv://www.youtube.com/watch?v=K5TaeIBTZNg...

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,...

Clean and Jerk 2-2-2-2-2-2-2 httpv://www.youtube.com/watch?v=9QnASEwOBT4 Women's world record Clean and Jerk - 190kg...

TUESDAY MOBILITY CLASS CANCELLED - this is a permanent change. Of course you can still use the Mobility room to look after those grisly bits. WOD 4 rounds for time: 10 Power Snatches (40/30kg) 600m Run 2 Rope Climbs ...

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...

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