The WOD's

WOD: Thursday

WODs March 18, 2015

Please read: Help Us Help Maddy

A. Bent Over Row 5-5-5-5-5

B. Three rounds for time of:
30 Kettlebell Swings 24/16kg
30 Box Jumps 24/20″
Run 400m

 

WOD: Wednesday

WODs March 17, 2015

A. Build to a max for the following complex:
1 Power Snatch + 2 Snatch Balance + 3 Overhead Squats

B. Ten rounds for time of:
1 Power Snatch
2 Snatch Balance
3 Overhead Squat
10 Burpees (over barbell)
*Use about 75% of the max you achieved in Part A for load.
*Reduce the burpees by 1 rep each round.

 

WOD: Tuesday

WODs March 16, 2015

*Open Athletes: Don’t forget that your score is due an HOUR EARLIER this week (10:00am).

*Photo: This has to be the best story of the Open so far. Tim came in on Saturday morning never having done a muscle-up before and walked out with nearly a whole round on 15.3. Awesome!

EMOM x 25min.
1. Strict Pull-up
2. 15 x Ball Slam
3. Row 200/180m
4. Strict T2B
5. Rest
*Choose your own reps for the Pull-ups and T2B – this should be a challenging but repeatable (5 rounds) number.

WOD: Monday

WODs March 15, 2015

CrossFit Open 15.3
– Please be sure to watch the video and read the rules/scalings before you come in to the gym and don’t forget to read our Tips and Strategies.
– If you’ve already done it, you’re welcome to come in to do some other training or to repeat the workout simply for the training effect.

WOD: Saturday

WODs March 13, 2015

The plan:
– The gym will open at 7.30 with the brief at 8.00am and the first heat shortly after that. Please be at the gym for the brief at 8.00am regardless of the heat you plan to be in (Bodo).
– Once again the coffee shop will be open and Marie will be serving her awesome baked potatoes post workout to fund raise money for some new gear.
– Please be sure to watch the attached video and make yourself aware of the rules for yourself and anyone you may be judging.

WOD: Friday

WODs March 12, 2015

*A reminder to Open competitors that the workout is released at 11.00am and that you are welcome to come in to the gym today for recovery work or to experiment with the WOD before you hit it on Saturday.

*Non Open competitors – today’s sessions will be open gym format – normal session times apply.

WOD: Thursday

WODs March 11, 2015

For time:
10 Shoulder Press
Run 800m
20 Push Press
Run 800m
30 Push Jerk
Run 800m
*Pick a weight for the Shoulder Press that takes 2 sets to get through.
*Use that weight for the remainder of the workout.

WOD: Wednesday

WODs March 10, 2015

A. Death by Hang Power Clean
*Use about 60-70% of your 1RM Power Clean.

Rest 3 min.

B. Death by Ring Dips.

WOD: Tuesday

WODs March 9, 2015

*Open athletes: Please don’t forget to log your scores by 11.00am today.

*Rego is open for Clash on the Coast and is filling up fast. Don’t miss out on the early bird special!

A. Deadlift 7 x 3
*Choose a heavy but not maximal weight to hold across the 7 sets.

B. 5 x 90 sec. rounds:
50 Double-unders
10 x 10m Shuttle Run
Max reps Burpees
*Rest 90 sec.
*30 sec. plank hold during rest break.

Notes: Scale the Double-unders appropriately if you don’t think you’ll make it to the burpees.

WOD: Monday

WODs March 8, 2015

*Don’t forget that registration for Clash on the Coast opens today!

CrossFit Open 15.2
– Please be sure to watch the video and read the rules/scalings before you come in to the gym and don’t forget to read our Tips and Strategies.
– If you’re not competing in the open, don’t be scared – there are various ways that this workout can be scaled to give you a great training effect.
– If you’ve already done it, you’re welcome to come in to do some other training or to repeat the workout for more of a training effect (scaled possibly).
– We can never have too many supporters so if you’re not busy, please come down and cheer on your fellow athletes.