The WOD's

WOD: Thursday

WODs March 2, 2016

EMOM x 20 min.
1. Run 150m
2. Strict Pull-ups
3. Run 150m
4. Dips
*Pick your own reps for the pulls and dips. Keep the volume relative to your goals/ability and don’t forget 16.2 is around the corner.

WOD: Wednesday

WODs March 1, 2016

A. Snatch
*15 min to practice/work up in weight.

B. Clean & Jerk
*10 min to practice/work up in weight.



WOD: Tuesday

WODs February 29, 2016

*Please don’t forget that your scores must be submitted to the CrossFit Games website by the cut off or your score is invalid.
*Your scores can be found by clicking on Monday’s post.

A. Ascend as far as possible in 10 min.
5 Sit-ups
20 Double-unders
10 Sit-ups
40 Double-unders
15 Sit-ups
60 Double-unders
20 Sit-ups
80 Double-unders
etc.

B. Mobility Circuit

WOD: Monday

WODs February 28, 2016

CrossFit Open 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge 43/30kg
8 bar facing burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
*If you are completing the workout for validation purposes today, please do your best to organise a registered athlete to count your reps.
*Due to the logistics of running this workout it is unlikely that you will get a chance for a redo. We apologise for this, and this will not be the case for future weeks – it simply due to the space and time requirements of this workout.

If you have already completed 16.1 and would like to train today, here is an alternate workout:
EMOM x 21:
1. Row 20/15 cal.
2. 20m shuttle (max reps)
3. Rest

WOD: Saturday

WODs February 26, 2016

CrossFit Open 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge 43/30kg
8 bar facing burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Please note the following points to ensure the smooth running of this workout.
– Watch the demo video and read the standards for your category.
– Give yourself enough time to warm-up, compete and count for 1 other athlete before the scheduled finish of the session.
– Fill up heats as places become available. You may not get the luxury of picking and choosing which heat you’re in.

WOD: Friday

WODs February 25, 2016

*Please note we have revised our plan for the open. Check out the post above.

A. Drop Snatch
*10 min to work to a heavy single.

B. Snatch Balance
*10 min to work to a heavy double.

C. Overhead Squat
*10 min to work to a heavy triple.

WOD: Thursday

WODs February 24, 2016

Five rounds, each for time:
Row 400m
15 Burpees (over the rower)
*Three person rotation per rower.

WOD: Wednesday

WODs February 23, 2016

Today’s workout is all about the Muscle-up. Whether you are yet to get your first pull-up or you’re a muscle-up guru, there is plenty to be gained from this session – so come on in!

A. 10 min. practice: Lower from front support to false grip.

B. 10 min. practice: Transitions (progressively higher rings)

C. 10 min. False grip hangs/pulls.

WOD: Tuesday

WODs February 22, 2016

For time:
Run 400m
20 Snatch 40/30kg
Run 400m
16 Snatch 50/35kg
Run 400m
12 Snatch 60/40kg
Run 400m
8 Snatch 70/45kg
Run 400m
4 Snatch 80/50kg

WOD: Monday

WODs February 21, 2016

Fran
21-15-9 reps for time of:
Thrusters 42.5/30kg
Pull-ups