Strength Progression-
Today will commence a six week strength progression of Front Squats/Bench Press/Deadlift. We will establish our starting weights with the goal of increasing load progressively over the coming weeks. Focus of quality movement and consistency.

A. Front Squat 3 x 5
Warm up to a challenging weight that allows for good form and progression.

B. Partner workout
For time:
5-5-4-4-3-3-2-2-1-1 reps of:
Thrusters 42.5/30kg
Burpees
(Intermediate 35/25kg)
(Beginner – tech focus)

Photo: Ash – leading his team WOD Warriors to victory. Congratulations to everyone that participated. It has been a great 3 weeks for the IN-BOX OPEN.

IN-BOX PARTY from 6pm at the box.
Come and join us for the Winning team to be crowned.

In teams of three:
For time:
560m carry
100 Box Step overs 2×15/10kg *(Sandbag hold)
360m carry
60 Devils Press 2×15/10kg *(Dead hang)
180m carry

*All equipment Ie. sandbag & dumbbells to be carried.
* Reps can be shared anyhow. Static hold must be performed for reps to be completed.

A. Front Squats 5-5-5, 3 x 5
3 warm up sets, then hold load for 3 sets of 5. B. Increment as far as possible in 10 minutes:
1 Dumbbell Overhead Squat (left hand)
1 Toes to bar
1 Dumbbell Overhead Squat (right hand)
1 Toes to bar
2 Dumbbell Overhead Squat (left hand)
2 Toes to bar
2 Dumbbell Overhead Squat (right hand)
2 Toes to bar ...
Continue with this format.





Photo: Deb. Spirit of the OPEN week 3. Those that witnessed Deb's repeat of Open 25.3 and the heart she displayed voted her this weeks spirit. Showing up and giving it everything you have - Great work Deb!!.

A. Press progression (from racks)
Strict Press 5-5-5
Push Press 3-3-3-3
Jerk 1-1-1-1-1 (Any style Push Jerk or Split Jerk)
*Aim to build across all sets

Novice athletes: Work technique on Push Press or Push Jerk. Increase/hold weight as appropriate.

B. Choose one of the following:
Run 3.2km
Run 2km
2 x 860m Run (each for time, on a 6 minute cycle)
Compare to last time here

Photo: Natalia in action in 25.1 courtesy of @GrantWilliamsPhoto.
She headed into the IN-BOX OPEN with the goal of completing at least 1 WOD RXD, but finished completing all workouts RXD. What an achievement!!!
This is what I love about this time of year – individuals achieving more than they thought. Please share your IN-BOX OPEN Wins – we want to celebrate them!!!

Six rounds for time (3 rounds each):
YGIG with a partner
16/12 cal Echo
12 Burpees (Jump & touch)

Rest 2 minutes

Six rounds for time (3 rounds each):
YGIG with a partner
20/16 cal Row
10 Hang Power Cleans 60/40kg

Score: Time Part A + Part B= Total work time.

Photo: Lachie dancing his way through 25.2 😀

A. In 10 minutes warm up to a heavy 3 rep thruster (heavy/not maximal)

B. AMRAP in 10 minutes:
3 Wall Ball *
3 Gymnastic Pulls (Ring Muscle-ups/Bar Muscle-up/Chest to bar/ Pull-ups)*

*Add 3 Wall ball shots each round

*Choose a difficult but repeatable gymnastic pull option (ideally unbroken)
Score in total repetitions.

Photo: Net Ninja ninja – Guess who?? I love that our crew embraces the IN-BOX. I love you all!!!

OPEN 25.3
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes

♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

An alternate workout will be provided for those that have completed OPEN 25.3.

Photo: 3 fine mullets – Coastal Pin up boys. Photo courtesy of Karla.

Get fired up for the final OPEN workout!!
Hey Team, logistics for tomorrow (6 rowers) and longer workout means heats will be a little slower going than usual. If anyone has a Concept 2 rower they can bring in it would be greatly appreciated.
If you have time restrictions please remember the workout will also run on Monday sessions.

To help things run smoothly please watch the workout overview prior to coming in. Please note Marie is away for the weekend so Chris & Chloe will be running the show. Grant will also be away so it would be great if some of you can take photos 😀

Chloe’s Cafe will be OPEN for Coffee & Brekkie wraps.

OPEN 25.3
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes

♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

https://www.youtube.com/embed/2m4Vwvo8imo?si=8q38gQEirs02m17p

OPEN 25.3 Announcement 6am- Watch here
Get ready for our final week of the CrossFit IN-BOX OPEN.
SAVE THE DATE (IN-BOX OPEN PARTY)- Sat 22Mar from 6pm (Join us to crown the winning team).

Five rounds, each for time:
15/12 Cal Echo
15 Pull-ups
15 Burpees

Rest between efforts

Photo: Leigh getting after Open 25.1. Thank you @GrantWilliamsPhoto

Five rounds for time:
Run 400m
15 Front Squats 60/40kg

B. Optional:
EMOM x 7 minutes:
‘X’ Strict Pull-ups (Max 5 reps)*
*Add weight as necessary aiming for unbroken sets

Photo: Barb – Open 25.1. Strong, beautiful!!! I absolutely love this series of photos of you. Thank you @GrantWilliamsPhoto