March 2018

STRENGTH Sandbag lifts x 50 10 minute cap In a pair, or group of 3, get through 50 x over the shoulder lifts. Every 5 lifts, carry 30m. WOD ‘Partner Workout’ 60 Front squat (60/40) 60 Pull up 60 Kettle bell swing (24/16) 120 Double under 2 rounds (22 minute cap) *partners do 3 burpees  […]

STRENGTH Weighted pull up 5 x 3 rep WOD 5 Man maker (20/15) Max toe to bar 2 minutes, rest 1 minute, 5 rounds The 5 man makers are a buy in for the toe to bar, score is total T2B.

GYMNASTICS Tabata handstands It’s been a couple of months since we did these. Start your practice now for if they come up in the 2019 open…and hope you can make it to them;) STRENGTH Deadlift 4 x 3 rep WOD Row 800 80 Double under 40 Shoulder to overhead (50/35) 40 Burpee 15 minute cap

STRENGTH Weighted push up One arm row 4 x 5 rep WOD 5 Power clean 15 Push up Run 200 Rest remainder of time until clocks reaches 4 minutes, 4 rounds.

Alright team, the last open workout for 2018 is on today. The classic CrossFit movements of pull ups and thrusters! Don’t worry if you haven’t got the chest to bar pull up yet, the scaled option is still a tough one. WOD: CROSSFIT OPEN  18.5 Thruster (45/30) Chest to bar pull up Ascending reps each

STRENGTH Clean & jerk 5 x 2 rep WOD ‘Partner Workout’ 6 Synchro turkish get up (24/16) 30 Burpee 10 Synchro clean & jerk (50/35) 30 Burpee 3 rounds (20 minute cap)

The final Open workout for 2018 gets released at 1pm today. Before that, at 11am all open competitors get to vote for one of 3 announced options for 18.5. The most popular option will be the workout for 18.5. Tune in at games.crossfit.com to watch the live announcement at 11am and 1pm. STRENGTH Weighted push

I’m thinking 18.5 is probably going to have thrusters and pull ups, get some of these in before Monday. STRENGTH Thruster 4 x 3 rep WOD 8 Thruster (45/30) 8 Chest to bar pull up 8 Burpee box jump over 4 rounds (14 minute cap) We have done a lot of overhead work this week

STRENGTH Snatch 5 x 2 rep WOD Run 300 10 Power clean (60/40) 8 Shoulder to overhead 3 rounds (12 minute cap)

STRENGTH Front squat 4 x 3 rep WOD 15 Wall ball 10 Chest to bar pull up 10 Burpee 1 exercise every minute, 6 rounds Chest to bar pull ups are almost certainly coming up for Open Workout 18.5. Get some practice in.