March 2016

Strength: Thruster 4 x 3 rep W.O.D. ‘Cards’ The class split into groups of 2-4  The task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run for each card. The exercises; Run 400 Burpee Kettlebell swing (24/16) Wall ball

The fourth CrossFit Open workout, 16.4 gets released at the earlier time of 1pm today. Tune in at games.crossfit.com to watch the event live! The first and second placed females from the 2015 CrossFit Games are going head to head for the workout. These girls are both super strong so I’m expecting a heavy workout

[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=1724 w=210 h=220 float=right]Victor pumped out a bunch of bar muscle ups in Open workout 16.3 on Monday and improved his placing on the worldwide leaderboard by 30,000 places!! Strength: One

Strength: Clean & Jerk 4 x 3 rep W.O.D. 10 Deadlift (80/55) 15 Box jump 6 rounds

How awesome is that cheer squad!! Alice’s first bar muscle up today! She practiced and practiced progressions over the last couple of days and the hard work has paid off. She got 1 just before doing the open workout then 4 during the wod. Strength: Front squat 4 x 3 rep W.O.D. 50 Wall ball

[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=1723 w=210 h=220 float=right]I made a minor roof modification and extended the rig away from the wall over the weekend, now taller people can do bar muscle ups indoors! Gymnastics: Muscle

If you’re doing the Open, welcome to come in for some bar muscle up practice from 10.15 today. We’ll go over some tips and tricks to help you either get that first bar muscle up, or become more efficient and string them together. Strength: Handstand push up Weighted pull up 4 x 5 rep W.O.D.

The third CrossFit Open workout, 16.3 gets released today at 2pm. Tune in at games.crossfit.com to watch the event live! Gymnastics: Handstand roll outs Ring holds L sit 4 rounds W.O.D. 10 Deadlift (80/55) 10 Push up 25 Double under 10 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=1722 w=210 h=220 float=right]Another easy PB today. Jo with a 41kg Thruster that could have been 3 reps or maybe even 5! Strength: Thruster 4 x 3 rep W.O.D. 50 Wall

[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=1721 w=210 h=220 float=right]Great Snatch PB at 72.5kg for Paul J yesterday and he could have gone heavier if he had more time. It’s the first time I can remember him