MASTERS LEAGUE- We have our masters athletes hitting their first WOD today at 5pm. Come down to support and cheer them on.
For time:
60 Wallball
30 Deadlift 100/70kg
15 Bar Muscle-ups
40 Wallball
20 Deadlift 100/70kg
10 Bar Muscle-ups
20 Wallball
10 Deadlift 100/70kg
5 Bar Muscle-ups
Photo: Leesa- it is so great to have your smiling face back in the box.
A. Five rounds for load:
1 Press + 3 Push Press + 5 Push Jerks
Check previous results here.
B. Optional extra.
20 minutes for max meters:
Bike/Row/Ski erg
*Part B may go over time but will be completed upstairs or in the front room.
Photo: Danielle. The face of contemplation. Courtesy of @grantwilliamsphoto #grant_a_w
Happy Australia Day!!!
Show your best Aussie fashion – Ruggers and a singlet highly recommended. Olivia will be taking the crew for a 7am session.
Four x 5 minutes efforts for max reps:
Run 560m,
Max rep Strict Pull-ups
Run 560m,
Max reps Push-ups
Run 560m,
Max rep Strict Sit-ups
Run 560m
Max reps Deadball over shoulder
Start each run at 0, 5, 10, 15 minutes on the clock.
A. Front Squat 7 x (2 Tempo + 1)
2 x Tempo Front Squat (3-1-X-2)* + 1 Front Squat
*3sec decent-1sec pause-X dynamic up-2 second reset)
*Increase in load across sets.
B. Three rounds each for time:
Row 350/300m
12 Burpees (lateral over hurdle)
*Complete on a 4 minute cycle. Start at 0-4-8 minutes.
CrossFit Open 202.2
AMRAP in 20 minutes:
4 Dumbbell Thrusters (2 x22.5/15kg)
6 Toes to Bar
24 Double-unders
Compare to Open 20.2 Here
CrossFit Masters League kicks off this week. We have a great group participating over the next 4 weeks (FRIDAY @5pm) (Jo, Deb, Lexi, Lloyd, Kim, Billie) with Andy coordinating.
We would love to see a support crew and have some judges to keep this crew fired up!!! Please let Marie know if you can help.
Saturday 7am & 8am is Open- be sure to book in via Mindbody.
Come and join us for some fun!!
Five rounds:
Dumbbell Bench Press 10-12 reps
Ring Row 10-12 reps
*Rest as necessary between efforts.
*Choose a weight that allows for 12reps on the first round and maintain load across all rounds.
*Ring Row: Choose an incline that allows for 12reps on the first effort and maintain standard across all rounds.
Advanced athletes aim to elevate feet on plyo box, in line with hands.
Score: Records weight/Standard and reps.
Photo: Magic Mike (Team Captain). – LET THE GAMES BEGIN!!!!
IN-BOX OPEN Recruitment is in full swing. For every member each Team Captain recruits prior to the 4th Feb, they will earn 1 point for their team. IN-BOX OPEN SIGN UP
A. 7 x 3 Tempo Front Squat (3-1-X)*
*3 sec decent-1 sec pause- dynamic drive
*Climb in weight maintaining quality movement.
B. Ascend for 10 minutes:
Double-unders: 10-20-30-40-50-60-70 etc. reps.
*Sets must be unbroken to count.
Photo: We are super excited to have Sam on board as one of our Team Captains for our IN-BOX OPEN.
My favourite time of the year is near…. IN-BOX OPEN 2022– Here we go!!!
Let’s get registrations happening- Grab a friend and join in the FUN!!
Be sure to click on the link above for all info.
Five rounds, each for time:
Row 400/350m
21 Kettlebell Swings 24/16kg
12 Toes to Bar
*Rest as necessary between rounds.
Photo: A huge thank you to Chris @MaverickStrengthEquipment for our new sign. Adults arts & crafts at its finest.
