February 2015

The CrossFit Open workout 15.1 will be starting at 10.30 today. All members and friends are invited to come watch our team throwing down the workout. The 1 rep max Clean & Jerks should make for good spectating. Hoping to have all the heats done by 12.00. Strength: Weighted push up 4 x 5 rep […]

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1499 w=425 h=220 float=right]The 2015 Reebok CrossFit Games Open begins with Rich Froning vs. Mathew Fraser at the live Open announcement at 2pm. Watch live at games.crossfit.com. Rich Froning finished 1st, Mathew

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1498 w=210 h=220 float=right]The CrossFit open starts tomorrow, the first workout released early friday afternoon. If you haven’t entered the open before, just ask around at the gym, anyone who’s entered

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1497 w=210 h=220 float=right] Strength: Thruster 4 x 3 rep W.O.D. 80 Calorie row 60 Wall ball 40 Kettlebell swing (24/16) 20 Burpee 10 Muscle up 16 min cap

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1496 w=210 h=220 float=right]There’s been just 15 movements come out in the open over the last 4 years. Looking at the chart, only one of them wasn’t  included in the first

Strength: Clean & Jerk 5 x 2 rep W.O.D. 10 Toe to bar 10 Overhead squat (50/35) 10 Box jump 10 minutes, as many rounds as possible

Gymnastics: Ring holds L sit 3 rounds Tabata handstands W.O.D. ‘Partner/team workout’ 60 Front squat (60/40) 60 Pull up 60 Wall ball 60 Push up 17 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1494 w=210 h=220 float=right]The 2015 CrossFit Open officially starts on Friday 27th February (26th in the US). The open is an annual worldwide online CrossFit event, workouts performed in local CrossFit

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1495 w=210 h=220 float=right] Strength: Deadlift 4 x 3 rep W.O.D. Row 500 Run 400 30m Overhead plate lunge (20/15) 20 Kettlebell swing (32/24) 10 Muscle up 12 minute cap

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1493 w=210 h=220 float=right]Big box jumps for many yesterday. Group of 3 guys were sharing the 90cm high jerk blocks yesterday. Strength: Back squat 4 x 3 rep W.O.D. 12 Thruster