*** REMINDER: Today's class is at the special time of 0700 - 0800 ***
OPEN GYM
Come in and work on a weakness or catch up on a WOD.
Come prepared with what you'd like to do.
Start the long weekend off with bang!
OPEN GYM
Come in and work on a weakness or catch up on a WOD.
Come prepared with what you'd like to do.
Start the long weekend off with bang!
IMPORTANT: Saturday morning class is 0700-0800 Open Gym!! Just getting you prepared for Daylight Savings.... Also the only Monday class will be 1630-1830 Open Gym. Enjoy the long weekend & be safe!!
Spend 15mins building up to a heavy 2 rep Hang Power Snatch.
Spend 15mins building up to a heavy 2 rep Hang Power Snatch.
Then:
In 3 mins complete:
12 Box Jumps (20’’/24’’)
12 Toes to Bar
Max Effort Hang Power Snatch in remaining time (30kg/42.5kg)
Complete 5 rounds with no rest in between for total Max Effort Hang Power Snatch. After each 3min block move straight back to Box Jumps.
Post weights and reps completed to comments.
3 Rounds for Time:
25 Burpees
20 Kettlebell Sumo Deadlift High Pulls (24kg/32kg)
15 Wall Balls (6kg/10kg)
Post times to comments.
25 Burpees
20 Kettlebell Sumo Deadlift High Pulls (24kg/32kg)
15 Wall Balls (6kg/10kg)
Post times to comments.
Back Squat
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Finisher:
Back Squat & something to do with Sally!!
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Finisher:
Back Squat & something to do with Sally!!
20 Min AMRAP
Run 400m
8 Pull ups
16 Overhead Squats (30kg/42.5kg)
Post rounds to comments.
Run 400m
8 Pull ups
16 Overhead Squats (30kg/42.5kg)
Post rounds to comments.
Spend 15 mins building up to a heavy 3 rep Hang Power Clean
then:
"DT"
Five rounds for time of:
12 Deadlifts (50kg/70kg)
9 Hang power cleans (50kg/70kg)
6 Push jerk (50kg/70kg)
Post time to comments.
then:
"DT"
Five rounds for time of:
12 Deadlifts (50kg/70kg)
9 Hang power cleans (50kg/70kg)
6 Push jerk (50kg/70kg)
Post time to comments.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary,
20 2009 supporting operations in OEF when his vehicle was struck by an
IED. Timothy is survived by his wife Megan and one-year old son T.J.
IMPORTANT: NO regular morning class at 0800. In house Weightlifting Competition commencing at 0900.
3 Attempts for best Snatch
3 Attempts for best Clean & Jerk
Post results to comments.
3 Attempts for best Snatch
3 Attempts for best Clean & Jerk
Post results to comments.
Deadlift - Spend 15 mins working on technique - don't go for a maximum lift!
then:
2 Rounds for Time:
Run 800m
20 Deadlifts (60kg/90kg)
Post weights and times to comments.
then:
2 Rounds for Time:
Run 800m
20 Deadlifts (60kg/90kg)
Post weights and times to comments.
Spend 10 Mins working on Double Unders
then:
For Time:
100 Double Unders
25 Ring Dips
100 Calorie Row
25 Ring Dips
100 Double Unders
Post times to comments.
then:
For Time:
100 Double Unders
25 Ring Dips
100 Calorie Row
25 Ring Dips
100 Double Unders
Post times to comments.
Spend 10 Mins Building up to a heavy Front Squat
then:
AMRAP 12 Mins
15 Kettlebell Swings (16kg/24kg)
7 Front Squats (40kg/60kg)
50 Double Unders
Post weights and times to comments.
then:
AMRAP 12 Mins
15 Kettlebell Swings (16kg/24kg)
7 Front Squats (40kg/60kg)
50 Double Unders
Post weights and times to comments.
Dion skipping - fast. Is he actually smiling?
Weighted Pull-up - 5 rep max
Rest 5 minutes
Weighted Pull-up - 3 rep max
Rest 5 minutes
Weighted Pull-up - 1 rep max
(Scaling is Bodyweight Pull ups with bands for assistance)
then:
In 8 Mins Complete as much of the following rep scheme as possible:
1 Pull up
10 Box Jumps (20"/24")
2 Pull ups
10 Box Jumps (20"/24")
3 Pull ups
10 Box Jumps (20"/24")
4 Pull ups
10 Box Jumps (20"/24") etc...
Score is reps completed.
Post weights and reps to comments.
Rest 5 minutes
Weighted Pull-up - 3 rep max
Rest 5 minutes
Weighted Pull-up - 1 rep max
(Scaling is Bodyweight Pull ups with bands for assistance)
then:
In 8 Mins Complete as much of the following rep scheme as possible:
1 Pull up
10 Box Jumps (20"/24")
2 Pull ups
10 Box Jumps (20"/24")
3 Pull ups
10 Box Jumps (20"/24")
4 Pull ups
10 Box Jumps (20"/24") etc...
Score is reps completed.
Post weights and reps to comments.
A massive congratulations to B.Rizzle (A.K.A Bianca) & Toby on the safe arrival of the gorgeous little "Ana Joy Richardson." Born on 18/09/13. 8 Pounds 7 Ounces. New CrossFitter/Triathlete in the making!
Spend 15 Mins building up to a heavy 3 Rep Behind the Neck Press
then:
Tabata Mash Up
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Push Press (15kg/20kg), Lunges, Burpees, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the four stations.
Click here for daily mobility - Mobility WOD
Post weights and reps to comments.
then:
Tabata Mash Up
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Push Press (15kg/20kg), Lunges, Burpees, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the four stations.
Click here for daily mobility - Mobility WOD
Post weights and reps to comments.
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (42.5kg/60kg)
Post times to comments.
Compare to last time "here"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (42.5kg/60kg)
Post times to comments.
Compare to last time "here"
Spend 7 Mins establishing a heavy Back Squat - Work Fast!
Using 80% of your heavy Back Squat
Complete for reps:
2 Mins Max Effort Back Squat
Rest 1 Min
5 Min AMRAP
10 Wall Balls (6kg/10kg)
20 One Arm Alternating Dumbbell Snatch (15kg/20kg)
Rest 1 Min
2 Mins Max Effort Back Squat
Rest 1 Min
5 Min AMRAP
10 Wall Balls (6kg/10kg)
20 One Arm Alternating Dumbbell Snatch (15kg/20kg)
Rest 1 Min
2 Mins Max Effort Back Squat
Post rounds and reps completed to comments.
Using 80% of your heavy Back Squat
Complete for reps:
2 Mins Max Effort Back Squat
Rest 1 Min
5 Min AMRAP
10 Wall Balls (6kg/10kg)
20 One Arm Alternating Dumbbell Snatch (15kg/20kg)
Rest 1 Min
2 Mins Max Effort Back Squat
Rest 1 Min
5 Min AMRAP
10 Wall Balls (6kg/10kg)
20 One Arm Alternating Dumbbell Snatch (15kg/20kg)
Rest 1 Min
2 Mins Max Effort Back Squat
Post rounds and reps completed to comments.
"Fran"
21 - 15 - 9
Reps for time of:
Thrusters (30kg/42.5kg)
Pull ups
Post times to comments.
Compare to last time "here"
21 - 15 - 9
Reps for time of:
Thrusters (30kg/42.5kg)
Pull ups
Post times to comments.
Compare to last time "here"
Spend 15 Mins building up to a heavy 3 rep Snatch Balance
then:
12 Min AMRAP
10 Overhead Squats
13 Push ups
Run 200m
Post weights and times to comments.
then:
12 Min AMRAP
10 Overhead Squats
13 Push ups
Run 200m
Post weights and times to comments.
In 10 Mins establish a heavy 2 Rep Push Jerk
In 10 Mins establish a heavy 2 Rep Split Jerk
then:
3 Rounds for Time:
60 Double Unders
15 Overhead alternating Lunges (15kg/20kg)
5 Push Jerk (40kg/60kg)
Post weights and times to comments.
In 10 Mins establish a heavy 2 Rep Split Jerk
then:
3 Rounds for Time:
60 Double Unders
15 Overhead alternating Lunges (15kg/20kg)
5 Push Jerk (40kg/60kg)
Post weights and times to comments.
Sun rising on an awesome week ahead!!