MOBILITY 6.45-7.30am and 7.30-8.15am
WOD
A) For time:
100 Double Unders
Then 2 rounds of *
*25 Kettlebell Swings (24/16kg)
*25 Pushups
*25 Situps
100 Double Unders
OR
B) Games Open 13.5
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (45/30kg)
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed...
"Elizabeth"
21-15-9
Cleans (60/40kg)
Ring Dips
If you are intending to do 13.5 in the very near future do this workout as a Power Clean, otherwise they are full Squat Cleans.
httpv://www.youtube.com/watch?v=Y9kYOYgSlhY
Cut to 16:00 minutes to get to the start of the action....
MOBILITY 6.15-7.00pm
Games Open WOD 13.5 will be on at 7.00pm tonight.
WOD
Push Press
3RM
Finisher:
21-15-9
SDHP @ 50% of 3RM PP
Weighted Situps (10kg)
httpv://www.youtube.com/watch?v=Gb6HpuO2WpU...
MOBILITY 6.15-7.00pm
WOD
Power Snatch - 10 single efforts to work up to 1 RM. Increment across the set.
1-1-1-1-1-1-1-1-1-1
AMRAP in 15 minutes:
5 Overhead Squats @ 70% of 1RM
7 Chest-to-Bar Pullups
9 Hand Release Pushups
Michael L - farmer carry...
Open Gym 8-10am. No other class times today.
If you are planning on coming in to do 13.4 please get to the gym early. We would like to kick off the first wave as close as possible to 8am to ensure everyone has time to submit...
Normal classes, except for the 7.30 Mobility Class, which has been cancelled for today.
Click here for the link to access Reece's Page if you would like more information about his fundraising effort for the Save the Children Foundation.
WOD
CrossFit Games Open 13.4
AMRAP in 7 minutes:
3 Clean...
GYM CLOSED
Here is a workout you can do at home or in a park:
2 rounds for time
2 minute plank then:
40-30-20-10 reps of the following
Overhead Lunge (something heavy eg. backpack filled with books, bicycle, carton of beer. If you post a result let us know what...
