A. EMOM x 5 minutes:
6 Thrusters
Rest 1 minute
EMOM x 5 minutes:
4 Thrusters
Rest 1 minute
EMOM x 10 minutes
2 Thrusters
*Choose your own load for each EMOM that allows for linked repetitions.
B. Climb as far as possible in unbroken sets in 8 minutes:
Push-ups (1-2-3-4-5…)
Photo: Russ and Taz. Moments like these-the pain was worth it!!
Open 21.2- What a great weekend. For those still to complete Open 21.2 please ensure you have arranged a judge prior to the session. If you are unsure put a message on our members page- I know you will have volunteers to assist you.
TEAM ATTIRE- Points are still to be awarded so be sure to continue to wear your team outfits/chant/encourage, etc until Tuesday 10am to show support for your crew.
3 Rounds for repetitions:
3 minutes:
Row 20/16 calories
20 Toes to Bar
Max repetition Squats
Rest 3 minutes
3 minutes:
Bike 16/12 calories
20 Pull-ups
Max repetition Squats
Rest 3 minutes.
Photo: This is why WOD GODS won the chant…Best ever!!!!
Our first athletes hit 21.2 this afternoon. Amazing efforts all around – but I didn’t expect anything less. Did I tell you I love this time of year!!!
All competitors please be sure you are at the box by 7am for the athlete briefing. Watch the movement standards video .
Team Chants will be head to head at 7am. Get dressed in your team attire, and grab your team and have some fun!!!
OPEN 21.2
For time:
10 dumbbell snatches 22.5/15kg
15 burpee box jump-overs 24″/20″
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Time cap: 20 min.
Photo: Nata. Team WOD GOD- looking the part even during the WOD.
Open 21.2 will be released at 11am. Be sure to tune in.
We will have the first crew hitting 21.2 from 4pm- come down and support your team members if you can.
For time:
10 Shoulder Press 22.5/15kg
10 Strict Toes to Bar
20 Push-Press 22.5/15kg
20 Toes to Bar
30 Push-Jerk 22.5/15
30 Knees to elbows
20 Push-Press 22.5/15kg
20 Toes to Bar
10 Shoulder Press 22.5/15kg
10 Strict Toes to Bar
Photo: Luke B – The WOD Wankers team captain is away for the weekend leaving his trusted assistant in charge- Shane. After a great start in week 1 can the team pull it off this weekend?
Six x 2 minute rounds:
Row 300/250m
Max repetition kettlebell swings 24/16kg
*Rest as necessary between rounds
Photo: Our IN-BOX Masters division have been smashing it. Brad doing his team – WOD WANKERS proud.
Week 1 of the Open is done and dusted. It has been a great week with approximately 80 athletes taking part of the IN-BOX OPEN. Already we have seen huge achievements. This is what it is all about.
TEAM RESULTS will be released today via Facebook members page- Which team will take the Week 1 win??
EMOM X 30 minutes:
Min 1. Deadball over shoulder
Min 2. Burpees
Min 3. Step-ups *
* Choose your own repetitions and weight, working for approx. 30 seconds on your first effort. Maintain repetitions and weight across all rounds.
Photo: Kimberley and Elise sharing some end of WOD love (even though they are on opposing teams 🙂 Thanks to Grant Williams for the photography.
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.
