The WOD's
WOD: Monday
WOD: Saturday
As per last week, we’ll be running heats until everybody gets their go – please be on time for the brief at 7:00am regardless of the heat you plan to participate in.
CrossFit Open 20.3
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
WOD: Friday
Reminder: The afternoon block (4-6pm) is dedicated to the CrossFit Open. Please feel free to use upstairs to train if you are not participating in the open.
For time:
25-20-15-10-5 reps for time of:
Deadlift 85/55kg
Push-up
WOD: Thursday
WOD: Wednesday
WOD: Tuesday
WOD: Monday
WOD: Saturday
As per last week, we’ll be running heats unti everybody gets their go – please be on time for the brief at 7:00am regardless of the heat you plan to participate in.
CrossFit Open 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars/knee raise
24 double-unders/single skip
WOD: Friday
Please remember that the 4:00-6:00pm time slot is dedicated to the CrossFit Open today. Please feel free to perform open gym training in the remaining space if you are not participating in the Open.
All other session:
A. Pendlay Row 5 x 8-10 reps.
B. Four rounds for time of:
Row 180m
180m Overhead Carry 20/15kg