CrossFit Open 25.1 will be announced at 6am.

A. Technique – quality focus.
Position & Speed
1 Power Snatch + 2 Snatch Balance + 3 Overhead Squats

B. EMOM x 12 minutes:
Strict Gymnastics Pull/Push
*Alternate between pull/push
Min 1: Pull, Min 2: Push.

Every 3 minutes for seven rounds or until failure:
5 Wall Walks
10 Toes to Bar
15 Wall Ball 9/6kg

*Goal to complete reps within 1:45-2:00 minutes on first rounds, and hold repetitions across all rounds. Scaling provided.

AMRAP in 18 minutes:
Run 200m
Flexed arm hang 30 seconds
100 Skips
Deadball hold 60 seconds *
Echo bike 500m
L-Sit hold 30 seconds

*Heavy with the goal of unbroken.

Three rounds for time:
15 Chest to bar Pull-ups
25 Hand release Push-ups
Run 400m

The IN-BOX OPEN kicks off this Saturday.
My favourite time of the year!!! For anyone not registered it isn’t too late – talk to Marie.

A. Barbell Complex:
3-5 (Light to moderate)
*Build in load to a heavy complex
3 Deadlift + 3 Hang Power Cleans + 3 Front Squats + 3 Shoulder to Overhead

B. Partner workout
YGIG for 10 minutes.
Incrementing ladder of:
Double dumbbell complex (1-1-2-2-3-3-4-4…)
Deadlift + Hang Power Clean + Front Squat + Shoulder to Overhead *

For time:
400m Run
30 Box Jump overs 24″/20″ (Jump up/step down)
400m Run
30 Russian Kettlebell Swings 32/24kg
400m Run
30 Toes to bar
400m Run
30 Double Dumbbell Thrusters (15/10kg)

A. Technique Focus:
Power Clean + Hang Squat Clean + Jerk (any style)

B. Partner workout
YGIG x 10 sets each – 5 Clean & Jerks (touch & go) *
* Choose your own load

AMRAP in 15 minutes:
6 Hand release Push-ups *
6 Dumbbell Snatch (Left hand) 22.5/15kg
9 Overhead Lunge (Left hand)
6 Dumbbell Snatch (Right hand)
9 Overhead Luge (Right hand)

*Advanced athletes scale up to Dips or HSPU

Photo: A huge shout out to Blake who has just been accepted into the ARMY. Enlistment date May. Blake has been working so hard towards improving his strength & fitness. Blake you are a great young man – we are so happy you chose us to guide you.

Two rounds, each movement for time:
Row 500m
Echo 1500m
Ski Erg 400m
Run 560m

Complete in any order.
Rest as necessary between efforts.
40min time cap.
Compare to last time here

Record fastest time for each + Total work time.

Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:
Deadlifts
Bar Facing Burpees

102/70kg, Scaled 61/42.5kg (Step-over allowed), Masters 55+ 83/56kg
*10 minute time cap.

Compare to last time here