Happy Sunday everyone!! Make sure you stretch out those Wall Ball legs today and keep moving!
CrossFit Games Open Workout 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (6kg/10kg)
90 Double-unders
30 Muscle-ups
Compare to last time here,
Post reps completed to comments.
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (6kg/10kg)
90 Double-unders
30 Muscle-ups
Compare to last time here,
Post reps completed to comments.
First Pull + Hang Squat Clean
3-3-3
3 second pause at the knee in between the first pull and HSC.
Then:
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.

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.
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.
IMPORTANT: Don't forget the Box is closed tomorrow for the public holiday. There will be a workout posted that you can do at home with minimal equipment. Classes resume Tuesday - 0630, 0900 & 1730. (The early classes this Tuesday are only for this week due to the public holiday.)
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.
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.
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.
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.