Open Gym 1600-2015

WOD

Weightlifting

A) 3-position Snatch. Build to a heavy set.

  • Floor, knee, high hang.

B) Pause Overhead Squat. 5 x 2, heavy.

  • Pause in the very bottom for 0:02 each rep.

Gym News

  • Bring a Friend Day is Thursday 6th October. Sign-Up details here.

Progression

Practice Ring Dip progressions for 12:00.

WOD

“Boat Race”
3 Rounds:
500 Meter Row
1 x Stairs / 400m Run
Rest 3:00 between rounds.

Gym News

  • Bring a Friend Day is Thursday 6th October. Sign-Up details here.

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WOD

Test

Row 30s for max metres.

Compare Jan 2015.

WOD

“Easter Buns”
5 Rounds with partner;
10 x Reverse Lunges @ 52.5/37.5kg
25/20 x  Calorie Row

Gym News

  • Bring a Friend Day is Thursday 6th October. Sign-Up details here.

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Open Gym 1000-1300

Optional WOD

A) OTM x 10
3 x Deadlift

B) Midline Cashout
30-20-10:
AbMat Sit-Ups
Calorie Row

Gym News

  • Bring a Friend Day is Thursday 6th October.

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Open Gym 1000-1300

Optional WOD

“Cement Mixer”
7 Rounds, On The 3:00:
1 x Stairs / 400 Meter Run
12 x Kipping Toes To Bar
Record each individual round time.

Gym News

  • Bring a Friend Day is Thursday 6th October.

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Bring a Friend Day!

WOD

CrossFit Open 14.5/16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar-Facing Burpees

Men use 95 lb (43kg).
Women use 65 lb (29kg).

Rules and Scorecard (Pdf)

Compare here.

Gym News

  • Bring a Friend Day TODAY. Sign-Up details here.

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WOD

Gymnastics

12 min Strict HSPU Ladder.

– Compare to June 2015May 2015.

– Perform 3 reps at each position. Reps can be split.

– Begin with 5 foam pads under the head.

– Remove a pad after every 3 reps.

– After 3 successful reps head-to-floor, you will start deficit HSPUs using 5/10kg plates.

– Add 5/10kg under the hands after every 3 reps.

– Goal is to go as far as possible in the 12 min time cap.

– Scaling option will be Box Pike Push-Ups.

Muscle Endurance

OTM x 10:00, alternate hands each minute.

8-12 x Dumbbell Bent Over Row

Gym News

  • Bring a Friend Day is TOMORROW Friday 23rd of September! Sign-Up details here.

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