WOD: Tuesday

WODs March 25, 2019

*A reminder that as of today we have additional Open Gym sessions on Tuesday & Thursday. PM Session times will be 4:15pm, 5:15pm, Open Gym from 6:15pm – 7pm. This is a time for you to work additional skills, strength, etc. Guidance will be provided.

*Also, “Let’s Talk Nutrition – Females” will be on from 6:15pm.

A. 3RM Overhead Squat
This 3RM effort will set the benchmark for a 4 week focus on improving/increasing your OHS. Try not to miss this one please.

B. AMRAP in 10 min:
5 Toes to Bar
10 Squats
30 Double-unders

chris

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WOD: Friday

*Well done to Orla who recently completed a 50km trail run with only general CrossFit programming as her preparation. Awesome work! A. Deadlift: Work to a heavy set of 5 *Re-grip/reset between each rep. No dumping. B. Partner Workout Ascend as far as possible in 10 minutes: 2 Toes to Bar Top of Deadlift Hold 100/65kg *One partner hold the barbell while the other performs toes to bar. *Add 2 T2B per round.