A. EMOM X 10
Gymnastic pulling
Eg. 1 pull + 1 C2B + 1 Bar Muscle-up
B. Partner workout:
5 minutes bike (cal)
Rest 2 min
5 minute row (cal)
*Share work anyhow with your partner.
Photo: Dressed up and ready to go. WOD GODs showing support for one another at the 9:15am session. Awesome work champions!!!
What an awesome start to the Open. Well done to everyone who competed- it was amazing to see so many of you stepping it up/challenging yourself and giving it that extra 10%.
Team themes and spirit was high- I hope everyone enjoyed it!!!
We still have many athletes to complete the WOD prior to Tuesday 10am. You are welcome to do this in the classes however you will need to arrange your own judge. Spectators and supporters are highly encouraged. Continue to wear your team colours/theme, etc.
If you need one be sure to request on the Members Facebook page.
Team point for Week 1 will be finalized Tuesday night.
A. Overhead Squat 7 x 5 reps
*Barbell taken from the ground.
*Adjustments over the 7 sets are optional.
B. Three rounds for time:
50 Squats
50 Toes to kettlebell
Photo: A huge thank you to Grant Williams for capturing so many “special” moments over the weekend. This one was taken just after Jesse and I battled it out over 21.1 with Jesse taking the win after coming from the 5 reps behind me. This was one of Jesse’s best athletic moments to date- sheer determination and grit. I am so proud and so thankful to have this moment recorded.
We hope your TEAMS are ready!! The IN-BOX OPEN has kicked off and the IN-BOX OPEN is now in full swing. Be sure to complete the workout, show team spirit and earn points for your team. Most of all let’s challenge ourselves and have fun!!
CrossFit Open 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
* IN-BOX OPEN competitors please ensure you are at the box by 7am for the athlete brief.
* We will run in heats until all competitors have completed the workout. If you need to be in an early heat please register for an early heat.
The CrossFit Open commences this Friday.
The main events will run Friday from 4pm and Saturday from 7am.
We have over 85 people signed up so this is going to be epic.
The event does take a lot to co-ordinate – To assist with logistics and smooth running we ask you to book in and read the plan on Facebook members page.
For those competing the Open workout on Friday- we suggest Part A followed by a ROMWOD.
A. EMOM x 14 minutes:
1 x Power Snatch + 2 Snatch Balance + 3 Overhead Squats
* Pick a light to moderate weight and hold.
B. Optional extra:
10 rounds of:
30 seconds on/30 seconds off:
Bike (Meters/Cal)
Row (Meters/Cal)
Photo: Danielle (The Face of the IN-BOX OPEN)
Get fired up- Lots of great achievements are on the way!!!
Death by:
Gymnastics Pull *
Then, continue with:
Death by:
Wall Ball 9/6kg
* Death by format: Complete 1 repetition on the 1st minute, rest out the remainder of the minute. Complete 2 repetitions on the 2nd minute, rest out the remainder of the minute. Continue on until you can no longer get the required number of repetitions in the minute.
*Choose a gymnastics movement difficulty that will allow for approx. 10 rounds.
* Continue on from the gymnastics pull with the death by format with Wall ball.
Eg. If you get out on 10/11 Pull-ups, start the next minute with 12 Wall ball.
Photo: An oldie but a goodie. Rob M during a team scavenger challenge.
Our attendance on a Tuesday is usually high. In line with regular attendance I am expecting that numbers would remain relatively high despite the running (I.e. don’t be a cherry picker).
For total time:
Run 180m
Rest 1 minute
Run 360m
Rest 1 minute
Run 560m
Rest 1 minute
Run 800m
Rest 1 minute
Run 560m
Rest 1 minute
Run 360m
Rest 1 minute
Run 180m
Photo: Welcome to Torah. Our youngest new member (16 years old) and she has signed up for the IN-BOX OPEN. Great work Torah!!!
Reminder the CrossFit Open kicks off this week. Get some quality training in early this week and get ready for some fun!!!
5-4-3-2-1 minute efforts for max reps:
1 Dumbbell Thruster (2 x 22.5/15kg)
2 Toes to Bar
12 Double-unders
*Increment repetitions per round: DB Thruster x 1 rep, Toes to bar x 2, Double-unders x 12.
* Rest 1 minute between cycles
Eg. 1-2-12/2-4-24/3-6-45/4-8-60…
*Continue from where you finished on your previous effort.
Photo: Super proud of Lloyd completing an 80km walk over the weekend with Greg (one of our newest members) age 71.
Due to COVID Greg is unable to operate his regular Kokoda walks – so instead run these walks from Caloundra to Noosa.
Great work guys- you are both inspirational!!!
Partner Workout:
Row/Front Support (rings)
Burpees/Flexed Arm Hang
Shuttle Run/Overhead Dumbbell hold 2 x 22.5/15kg
*6 minutes at each station, one partner performs the scored component (row, burpee, shuttle) while the other performs the static component.
Rotate as often as you like within the 6 minutes.
Photo: Our best drafted photo yet- Cam is fully committed. Underground or at home Cam won’t miss the IN-BOX OPEN.
For time:
15 Toes to bar
50 Double-unders
15 Cleans 40/30kg
13 Toes to bar
50 Double-unders
13 Cleans 55/37.5kg
11Toes to bar
50 Double-unders
11 Cleans 70/45kg
9 Toes to bar
50 Double-unders
9 Cleans 85/52.5kg
7 Toes to bar
50 Double-unders
7 Cleans 100/60kg
Photo: Congrats to all our Masters League competitors. Super proud of all of your efforts. As some people let age wear them down, others choose to take on challenges, live their best life and inspire everyone around them in the process.