WODS and Latest News

Skill.

3RM Touch and Go Clean

Conditioning.

6min ladder starting with 2reps with each movement then going up in 2’s

Cluster 52.5/37.5kg

Chest to bar

Strength.

Back squat 5 x 5 @ 82.5% of 1RM

Conditioning.

Alternate tabata 20sec work 10sec rest

16rds of bar touch burpee and russian kettlebell swings 24/16kg

Strength.

Front squat

15min to find a 3rm

Conditioning.

15-12-9-6-3

Thrusters 52.5/37.5kg

Over the box jumps 24/20

Skill.

Turkish Get Up

12min work up to a heavy 2 rep each side.

Conditioning.

7min amrap

7 toes to bar

7 push up

21 double unders

Skill.

7 sets of 1 hi hang clean + 1 hang clean + 1 jerk.

Conditioning.

3 RFT

12 chest to bar

9 deadlifts 75/50kg

6 hang power clean

3 jerk

Strength.

Weighted pull up 4 x 6

Conditioning.

100 wall balls with 5 burpees omem 9/6kg 10’/9′

Begin workout with 5 burpees

Skill

7 sets hang power snatch + hang snatch.

Conditioning

CrossFit Open workout 11.1

10min amrap

30 double unders

15 power snatch 35/25kg

Strength

Back squat
5 x 5 @ 80%

Conditioning

7min amrap
15 kettlebell swings (vertical pull) 24/16kg
10 box jump 24/20

Strength

Snatch grip deadlift

12min work up to heavy 3 rep

Conditioning

12min amrap
3 wall walks
6 deadlift 100/70kg
9 toes to bar

Check out the video of Eve and Paula doing toes to bar in preparation for the CrossFit Open.

trim.oVsLfy

Here is just a few reasons why you should enter the 2014 CrossFit Open.

1. It’s fun.
There will always be a workout we hate but at the end of the day this is what we love doing. Working out with friends!!

2. Chances are you will probably surprise yourself.
There are 5 workouts in the open. Chances are there will be something in there you are good at and will excel at.
We are all good at something. Remember that!!

3. You are capable of more than what you think.
Go to any box and there will always be stories of crossfitters of all levels who have went beyond what they thought they were capable of. Be confident in yourself!!

4. You will inspire others.
Yes, you can inspire others. The fact that you put your heart and soul into a 7min burpee workout or done for reps with what was your 1rm will be inspiration for others to do the same.

Get signed up and see what you can really do with your fitness.