A) Back Squat
5 Sets x 5 Reps
15 mins
B) 10min AMRAP of
20 Front Rack Lunges 40/30kg
10 HSPU
5 Sets x 5 Reps
15 mins
B) 10min AMRAP of
20 Front Rack Lunges 40/30kg
10 HSPU
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5 RFT 15 Deadlift 3 Rope Ascents 50 Double Unders M = 60/80/100/120/140kg F = 40/55/70/85/100kg   Complete for time: 30 Box Jumps 24/20" 30 KBS 24/16kg 30 OHWL 24/16 30 Push Press 50/35kg 30 K2E 30 Wall Balls 9/6kg 30 RDL's 50/35kg 30 Pistol Squats 30 Burpees 30 Cals Air Bike 30min Cap   20min AMRAP 28 Sit Ups 3 Power Cleans 80/55kg 17 Pull Ups   A) OH Squat Find a 3RM 15min B) 21 OH Squat 40/30kg 21 Over Bar Burpees 200m Run 15 OH Squat 40/30kg 15 Over Bar Burpees 200m Run 9 OH Squat 40/30kg 9 Over Bar Burpees 200m Run   Partner Up to complete the following; AMRAP 20min A) Performs 1 Round of 7 S2O 50/35kg 14 KBS 24/16kg 21 DU B) While resting partner completes 200m Run   With a contnuously running clock Start with an empty barbell Every 90sec complete 3 Power Snatch - Add 5/2.5kg each 90sec When you reach your max switch to 3 Power Clean - Add 5/2.5kg each 90sec When you reach your max switch to 3 Deadlifts - Add 10/5kg each 90sec Record your max Snatch, Clean and Deadlift weight   XXX Cindy 20min AMRAP of 5 Pull Ups 10 Push Ups 15 Squats 10 Pull Ups 20 Push Ups 30 Squats 15 Pull Ups 30 Push Ups 45 Squats 20 Pull Ups 40 Push Ups 60 Squats 25 Pull Ups 50 Push Ups 75 Squats 30 Pull Ups 60 Push Ups 90 Squats etc...etc...adding 5,10,15 each round   A) Push Press 5x5 Reps (work sets) 15min B) Complete for time 50 Sit Ups 50 Power Cleans 60/40kg 50 T2B 50 HSPU's 50 Sit Ups Partition reps of each movement as required and complete in any order or sequence   A) Back Squat 5 Reps EMOM x 10 B) Complete for time 10, 9 ,8 ,7, 6, 5, 4, 3, 2, 1 Reps C2B Pull Ups 30, 27, 24, 21, 18, 15, 12, 9, 6, 3 Reps Double Unders   EMOM x 24mins 1st min = 1-3 Rope Ascents 2nd min = 10-15 GHD Sit Ups 3rd min = 10-15 Cals Bike  Complete for time: 400m Run 40 FR Lunges 40/30kg 400m Run 40 S2O 40/30kg 400m Run 40 Bar Facing Burpees 400m Run  A) Deadlifts Build to a heavy 3 rep 15min B) 5 RFT 15 Power Cleans 40/30kg 15 KBS 24/16kg 15 Box Jumps 24/20"  A PB for your Birthday - Happy Birthday Marc  A) Bench Press 5 x 5 Reps 15min B) 15min AMRAP 200m Run 10 HSPU 15 T2B   Labour Day WOD Working in Teams of 4 - 5 One person works at a time Resting 3 hold Deadlift - 120kg the entire WOD Complete the following for time: 100 Cal Row 100 Plate G2O 20/15kg 100 Burpees 100 Cals Air Bike   Please note change to opening hours on Monday 13th March Labour Day Public Holiday We will be running 1 WOD at 7.30am Open gym from 6am to 10am  Open WOD 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, 225 lb. *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches, 245 lb. Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch 265 lb. *If all reps are completed, time cap extends by 4 minutes.  20min Partner AMRAP A) 200m Run While B) Performs: 5 Hang Power Cleans 60/40kg 10 Burpee Pull Ups  A) Back Squat build to a heavy 5 Rep Set 15min B) Tabata Blast 8 x 20:10 Intervals of: Rower Cals Wall Balls 9/6kg Air Bike Cals Box Jumps 24/20" Record your total reps for each movement   A) Deadlifts Build to a heavy 5 Rep Set 15 mins B) 10min AMRAP of 3 Power Cleans 70/45kg 3 HSPU 3 Power Cleans 70/45kg 6 HSPU 3 Power Cleans 70/45kg 9 HSPU 3 Power Cleans 70/45kg 12 HSPU 3 Power Cleans 70/45kg 15 HSPU 3 Power Cleans 70/45kg 18 HSPU ....etc Each round increasing the HSPU by 3 reps *Buy in 100 DU   A) Snatch 3 Reps E90sec x 7 Sets Increase the load starting with an empty bar B) 15min AMRAP 9 OHS 40/30kg 15 Push Ups 21 KBS 24/16kg   CrossFit games Open workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. DB weighted walking lunge 16 toes-to-bars 8 DB power cleans Then, 2 rounds of: 50-ft. DB weighted walking lunge 16 bar muscle-ups 8 DB power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.   |
