Class schedule for the next week:
Dec 29, Mon. 6 am Class. 5.30pm Class
Dec 30, Tues. 6 am Class. 5.30pm Class
Dec 31, Wed. 7 to 9am Open Gym
Jan 1, Thurs. CLOSED
Jan 2, Fri. BACK TO NORMAL SCHEDULE
...
GYM CLOSED. SEE YOU BACK IN THE BOX ON MONDAY.
PARK WOD #2
For time:
*10-9-8-7-6-5-4-3-2-1
* Hand Release Pushups
* Lunges (L + R = 1 rep)
Complete 30 Double Unders between rounds.
...
GYM CLOSED. SEE YOU BACK IN THE BOX ON MONDAY.
PARK WOD
4 rounds for time:
1 minute Handstand hold (sub Plank)
20 Burpees
30 Situps
400m Run (20 x 20m shuttles)
httpv://www.youtube.com/watch?v=PMSjEcKFHHs...
GYM CLOSED. HAVE A GREAT DAY EVERYONE. SEE YOU BACK IN THE BOX ON MONDAY.
We had a strong turnout for Open Gym yesterday. Few gifts are as precious as health and good times with friends. Plenty of both here.
...
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...