*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.
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.
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.
*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.
*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.
*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.
CrossFit Open 15.2
– As per last week the gym will open at 7.30am with the first heat at about 8.00am. Things will flow a bit quicker this week with the WOD being shorter (depending on how far you progress) than last week so please be at the gym by 8.00am at the latest so you can hear the brief even if you don’t want to be in an early heat.
– 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, please feel welcome to come in for the workout. We can scale and modify this workout as per any so don’t be put off by the competition aspect.
– We can never have too many supporters so if you’re not busy, please come down and cheer on your fellow athletes.
– Bring your appetite and your wallet. Marie will be serving baked spuds again after the WOD for our equipment fundraiser!
*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 with normal session times.
