February 2018

STRENGTH Clean & Jerk 5 x 2 rep WOD 25 Wall ball 50 Double under 5 Ring muscle up 12 minutes, as many rounds as possible Scale the muscle up to 10 chest to bar pull up or pull up. The workout today is a shortened version of 13.3. A repeat of that is possible…

STRENGTH Weighted dip One arm row 4 x 5 rep WOD 8 Overhead squat (52.5/35) 8 Burpee 8 Box jump 10 minutes, as many rounds as possible

STRENGTH Front squat 4 x 3 rep WOD 2 x Snatch Handstand walk practice/Handstand roll out 30 Double under 1 exercise every minute, 5 rounds Slowing things down a bit from yesterday. An opportunity to practice some skills. If you’re aching a bit from yesterday, come in and get moving. A light workout will help

Ok the first Open workout is on. Hope everyone is excited! WOD: CROSSFIT OPEN 18.1 8 toe to bar 10 Dumbbell hang clean and jerk (22.5/15) 14/12 Calorie row Complete as many rounds as possible in 20 minutes This is a longer endurance workout. I believe the most important thing is to start out at

STRENGTH Thruster 4 x 3 rep WOD ‘Partner Relay’ Single arm dumbbell hang clean & jerk (22.5/15) Box jump Burpee 10 to 1 rep (20 minute cap) Partner one does 10 reps of all 3 exercises, then partner 2 does their round. Next round is 9 reps each. A chance to practice the dumbbell movement

STRENGTH Sandbag lifts x 50 In a pair or group of 3, get through 50 x over the shoulder lifts. Every 5 lifts, carry 30m. 10 minute cap WOD Run 200 5 Man maker (20/15) 5 rounds (12 minute cap)

The first 2018 CrossFit Open workout gets released at 2pm on Friday! Great to see a large percentage of members have entered so far. If you’re undecided as yet, Sonn has some info below that should convince you to jump in; Have you signed up for the CrossFit open yet? Grab a credit card and

STRENGTH Snatch 5 x 2 rep WOD 15 Single arm dumbbell snatch (L) (20/15) 6 Single arm overhead dumbbell lunge 15 Single arm dumbbell snatch (R) (20/15) 6 Single arm overhead dumbbell lunge 9 minutes, as many rounds as possible

STRENGTH Front squat 3, 2, 1, 1 rep Keep doing warm up sets of 3 until you find a weight that you don’t think you could do a 4th rep with. WOD 30 Wall ball 20 Toe to bar 10 Overhead squat (60/40) 3 rounds (14 minute cap)

STRENGTH Weighted pull up Handstand push up 4 x 5 rep Use deficit for extra challenge for HSPU, or abmats to decrease range of motion. WOD 10 Power clean (60/40) 8 Burpee box jump over 6 rounds (12 minute cap) Use a weight that allows the first set unbroken and try to only break once in