The WOD's

WOD: Saturday

WODs March 27, 2015

*Please don’t forget our fundraiser for young Maddy today – come on down and cheer Chris through his 500 Burpee effort. We highly appreciate any amount of money you can donate for this worthy cause.

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.
– Chris will be kicking of his Burpee fundraiser at about 9.00am.
– Once again Marie will be serving her awesome baked potatoes post workout to fund raise money for some new equipment for the gym.
– 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 27, 2015

*A reminder to Open competitors that the workout is released at 10.00am 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.

A very happy birthday to Renee. You can help Renee celebrate her birthday this Saturday night.

WOD: Thursday

WODs March 25, 2015

For time complete:
Run  400m
25 Ball Slams
25 Abmat Sit-ups
Run 400m
20 Ball Slams
20 Abmat Sit-ups
Run 400m
15 Ball Slams
15 Abmat Sit-ups
Run 400m
10 Ball Slams
10 Abmat Sit-ups
Run 400m
5 Ball Slams
5 Abmat Sit-ups

WOD: Wednesday

WODs March 24, 2015

EMOM x 20:
1 Power Clean
2 Front Squat
1 Jerk
*Change your weights every 5 rounds. Aim to be at your heaviest by the 3rd weight change and then drop back by 10-15% for the for the last 5 rounds.

 

WOD: Tuesday

WODs March 23, 2015

Open Athletes: Don’t forget you’re score is due by 10am today.

A. 1RM Deadlift
*Do your best to come in for this – as we will be using this result to determine percentages off for a post CF Open strength cycle.

B. Five rounds for time of:
Run 200m
20 Kettlebell Swings
10 Burpees

WOD: Monday

WODs March 22, 2015

*Please don’t forget we’re collecting gear to be shipped over to Vanuatu.  Feel free to drop it to the gym and we’ll deliver it to Murphy builders on your behalf.

CrossFit Open 15.4
– 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 20, 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.
– Once again Marie will be serving her awesome baked potatoes post workout to fund raise money for some new equipment for the gym.
– 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 19, 2015

Give to Vanuatu

*A reminder to Open competitors that the workout is released at 10.00am 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 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.