WOD: Tuesday 19/03/2013
First Pull + Hang Squat Clean
3-3-3

3 second pause at the knee in between the first pull and HSC.

Then:


AMRAP 15mins
12 Sumo Deadlift High Pull (30kg/42.5kg)
18 Double Unders
6 Handstand Push Ups

Post weight and rounds completed to comments.

WOD: Monday 18/03/2013
“Daniel”
For time:
50 Pull-ups
400m Run
21 Thrusters (30kg/42.5kg)
800m Run
21 Thrusters (30kg/42.5kg)
400m Run
50 Pull-ups

Post times to comments.


 Dan on his way to an awesome 165 reps on 13.2!!
WOD: Friday 15/03/2013
CrossFit Open Workout 13.2

Complete as many rounds as reps as possible in 10 Minutes of:
5 Shoulder to Overhead (35kg/52.5kg)
10 Deadlifts (35kg/52.5kg)
15 Box Jumps (20"/24")

Post rounds to comments.

Open Athletes competing in the Friday Night Hit-Out - get in here early for a 1730 sharp start where there will be an athlete briefing of the WOD. You don't want to be late for this one. Feel free to invite family and friends to help cheer you on.

Not competing in the Open? That's OK. The 1730 class will still run as usual with everyone having a go at the WOD to the best of their ability, so get in here and have a crack!

Anyone competing in the Open and NOT able to attend the Friday Night Hit-Out will need to let us know ASAP so we can arrange another time to judge you. Remember - you have until Monday morning to complete the WOD with us judging or you will score zero.


WOD: Thursday 14/03/2013
CrossFit Open Crew - Prep for Friday/Mobilise/Work on Skills

Back Squat
8 - 8 - 8 - 8

AMRAP 12 Mins
10 Kettlebell Swings (16kg/24kg)
10 Box Jumps (20"/24")
10 Squats

Post weights and rounds completed to comments.


WOD: Tuesday 12/03/2013
"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups

Then:

10 min AMRAP
5 Deadlifts (70kg/100kg)
15 Overhead lunges (2x10kg DB's / 2x15kg DB's)

Trent - Knows how to give a good example of glute activation.
WOD: Monday 11/3/2013
IMPORTANT:  The Box is CLOSED today for the public holiday.

Find a ball, then find a wall and either mark or pick out a spot high on the wall to aim for - be innovative!!

2 Rounds For Time:
50 Wall Balls
50 Sit ups
50 Push ups

Post rounds and scaling to comments.




WOD: Saturday 9/03/2013
Alternate sets between:

1) Bench Press: 5-5-5-5-5

2) Weighted Strict Pull Ups: 3-3-3-3-3

Heaviest possible, rest 60 seconds between sets.

Then:

In 2 mins complete:
200m Run
8 Lateral Over the Box Jumps
Max Effort Pull Ups in remaining time.

Rest 1 min.

Repeat for 5 rounds. Score is total number of Pull Ups achieved each round.

Post weight and reps completed to comments.





WOD: Friday 8/03/2013
The 2013 CrossFit Open - Road to the Fittest on Earth - is now LIVE! Check it out "here".

CrossFit Open Workout 13.1

17 minute AMRAP of:

40 Burpees
30 Snatch, 75 / 45 lbs (35kg/20kg)
30 Burpees
30 Snatch, 135 / 75 lbs (62kg/35kg)
20 Burpees
30 Snatch, 165 / 100 lbs (75kg/46kg)
10 burpees
Max rep Snatch, 210 / 120 lbs (96kg/55kg)


Post reps completed to comments.

Open Athletes competing in the Friday Night Hit-Out - get in here early for a 1730 sharp start where there will be an athlete briefing of the WOD. You don't want to be late for this one. Feel free to invite family and friends to help cheer you on.

Not competing in the Open? That's OK. The 1730 class will still run as usual with everyone having a go at the WOD to the best of their ability, so get in here and have a crack!

Anyone competing in the Open and NOT able to attend the Friday Night Hit-Out will need to let us know ASAP so we can arrange another time to judge you. Remember - you have until Monday morning to complete the WOD with us judging or you will score zero.