Workout of the Day (W.O.D)

Strength: Thruster 3 x 3 rep W.O.D. Row 500 30 Wall ball Run 400 20 Handstand push up Run 400 10 Overhead squat (60/40) HAPPY BIRTHDAY CHOOK!!

[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=770 w=210 h=220 float=right]Sue made those Toes to Bar in Workout 12.3 look easy. She is still ranked number 1 worldwide in the games after week 3 of 5. Her impressive

[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=769 w=210 h=220 float=right]Strength: Overhead squat 3 x 3 rep W.O.D. 6 Chest to bar pull up 10 Squat clean (50/35) 8 minutes, as many rounds as possible

W.O.D. Reebok Open Games Workout 12.3 15 Box jump (60/50cm) 12 Push press (52.5/35) 9 Toes to Bar 18 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=768 w=210 h=220 float=right]A few members had a run through workout 3 of the Open Games. Definitely a tough workout… Strength: Clean 3 x 3 rep W.O.D. Run 400 8 Dumbbell

[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=767 w=210 h=220 float=right]Our strength specialist Bellz just keeps getting stronger, easy 3 reps at 90kg for front squats yesterday. Strength: Weighted push up 4 x 3 rep W.O.D. Row 500

[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=766 w=210 h=220 float=right]After week 2 of the Reebok Open Games our team is 12th equal in Australasia. Highest placings were Bellz with 90 reps, giving her a ranking of 6th

[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=763 w=210 h=220 float=right] [singlepic id=764 w=210 h=220 float=topright]     Nic C was back in the US again, this time he did the Open Games Workout 12.2 at CrossFit Miami,

[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=762 w=210 h=220 float=right]Strength: Jerk 3, 2, 1, 1 rep W.O.D. 12 Box jump 12 Pull up 12 Wall ball 12 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=761 w=210 h=220 float=right]Kettlebells….will they feature in the Open this year? W.O.D. Reebok Open Games Workout 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes