Daily WOD

Weightlifting with Paige is on. A) "Open 19.2" Beginning on an 8-minute clock, complete as many reps as possible of: 25 Toes-to-Bar 50 Double Unders 15 Squat Cleans (weight 1) 25 Toes-to-Bar 50 Double Unders 13 Squat Sleans (weight 2) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 Toes-to-Bar 50...

A) Alt EMOM for 12 minutes:   4 DB Hang Power Cleans + 4 DB Lunges   50 Double Unders   B) E30S x 12 minutes:   3 Power Snatches />...

CrossFit Kids 5pm (no regular class at this time) A) OHS   5-5-5-5-5     B) With a 10 minute cap:   800m Row then AMRAP 10 C2B Pull-Ups 5 DB Thrusters (2 x 20/15kg) 10 Situps   ...

A) CF Linchpin Test 12   For time: 400m Run 15 Clean and Jerks (62.5/45kg) 3 Rope Climbs 400m Run 12 Clean and Jerks 2 Rope Climbs 400m Run 9 Clean and Jerks 1 Rope Climb   or   B) "Hooch" AMRAP in 20 mins @ 45/30kg   400m Run + 15 reps per round rotating through: SDHP Hang Power Cleans Push Presses Power Snatches Overhead Squats ...

Reminder to athletes registered in The Open that your scores need to be submitted before 11am Tuesday.   Shirt orders due by Wednesday - contact Loz.   A) Deadlift 5-5-5-5-5   B) AMRAP in 10 minutes: 100 Double Unders 30 Toes-to-Bar 30 Pushups   ...

A) AMRAP in 15 minutes: 5 Pull-Ups (^Muscle-Ups) 5 LH KB Snatches (16/12kg.) (^24/16kg) 5 Burpees 5 RH KB Snatches (16/12kg) (^24/16kg) 5 Burpees   B) E90S x 5   5 Front Squats ...

The workouts will be run in waves throughout the morning starting at: 6:15am, 6:40am, 7:15am, 7:40am, 8:15am, 8:40am. Athletes who have registered for the Open will have priority use of the rowers. There is no weightlifting class at 7am but a space will be provided for lifters. The gym...

The Open starts today. You have got until Tuesday morning to register and complete the first workout. Depending on the suitability of the workout it is likely to be programmed for the Saturday morning classes. I will also be opening the gym for registered athletes...

A) 1 Snatch 2 Box Jumps 3 Toes-to-Bar   B) Choose from:   10/8 Cals   2 Prowler Runs   4 Deadballs   4 Tyre Flips   100m Run   5m HS Walk   40 Double Unders ...

A) Bench Press 5 x 5 x 75%     B) Reverse “Helen”   3 rounds for time: 12 Pull-Ups (^Strict) 21 KB Swings (24/16kg) (^32/24kg) 400m Run ...

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