WOD: Wednesday
Advance as far as possible in 20 minutes:
50 Pull-ups
40 C2B Pull-ups
30 Bar Muscle-ups
20 Ring Muscle-ups
*Run 400m at 0, 4, 8, 12 & 16 minutes.
WOD: Tuesday
A. Overhead Squat 5 x 5
B. 50-40-30-20-10 reps for time of:
Toes to Kettlebell
Run 200m
WOD: Monday
CrossFit Open 19.3
*The 5:30/6:30am & 4:30/5:30pm session will be 2 hour combined sessions today. Please come along with enough time to complete your workout and to support your team mates prior to the end of the session.
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
WOD: Saturday
CrossFit Open 19.3
*Don’t let the HSPU scare you off – the scaled version of this workout is a pretty good option.
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
*As per last week, we will be able to get through fairly large heats with short with a short turn around between heats. Please be sure to watch the standards video and be in attendance at 7:00am ready to go!
WOD: Friday
A. 10 sets:
Muscle Snatch + Power Snatch + Full Snatch
*From the hang.
*To be performed as a linked set – keep the weight moderate.
B. 7 min:
Burpee Pull-ups
*Use a bar that is 12″ above your standing reach.
WOD: Thursday
WOD: Wednesday
AMRAP in 30 minutes:
50m Farmers Carry 2 x 24/16kg
10 x 10m Shuttle Run
50m Overhead Carry 20/15kg
100 Skip
WOD: Tuesday
WOD: Monday
*Please note that 5:30 & 6:30am and 4:30 & 5:30pm session will run as 2 hour continuous blocks today. Please be aware of the workout standards for 19.2.
If this is your 1st attempt and please leave enough time to complete your warm-up/workout/cool down before the completion of the session. Feel free to come and judge, support/ or cheer for any sessions you can make it to. Good luck everyone…. this is a “fun” one.
CrossFit Open: 19.2
25 toes-to-bars
50 double-unders
15 squat cleans
25 toes-to-bars
50 double-unders
13 squat cleans
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans
Stop at 20 minutes.
WOD: Saturday
CrossFit Open: 19.2
25 toes-to-bars
50 double-unders
15 squat cleans
25 toes-to-bars
50 double-unders
13 squat cleans
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans
Stop at 20 minutes.
*As per last week, we will be running heats until everyone in attendance has had a go.