Author archive: admin

Tuesday 7th April 2015

We hope every’s had an enjoyable Easter break, now it’s time to get back into the box and build up our Strength and Conditioning for the Winter! 🙂 Strength and Technique Back Squat: 7 x 3 Working Up to 90% 1RM Workout of the Day 50 x Wall Ball (9 / 6) 40 x Sit…

Saturday 21st March 2015

Today we will be throwing down the 4th of 5 Open WODs, again we will run a more casual structure and organise you into heats as follows: 8:00am Class, HEAT 1: 8:25am, HEAT 2: 8:40am 9:15am Class, HEAT 1: 9:40am, HEAT 2: 9:55am Note: For those who are doing ‘scaled’ you will need to set 2…

Friday 20th March 2015

Today at 1pm the 4th OPEN WOD will be released, with Josh Bridges and Scott Panchik going head to head again. These guys have traded 4th place at the World Games over the last 2 years, so it should be a good watch! Strength and Technique Deadlift: 8 @ 50%, 6 @60%, 4 @ 65%…

Thursday 19th March 2015

Strength and Technique Over Head / Front Squat: 3 x 5 working up 3 x 3 working up Workout of the Day ‘Fight Gone Bad’ style WOD: Hang Snatch (40 / 25) Sit Up Box Jump (60 / 50) Push Press Burpee Rest 3 Rounds For Total Combined Reps

Wednesday 18th March 2015

Strength and Technique 20mins to find: 1RM TGU 3RM Weighted Push Up Workout of the Day Run 200m Max Rep Pull Ups (Note number of pull up after each round) 10min AMRAP Run 200m Max Rep Push Ups (Note number of push up after each round) 10min AMRAP For Total Combined Reps (no rest between…

Tuesday 17th March 2015

HAPPY St Patricks Day 🙂 All personnel doing the CrossFit OPEN are reminded to have their scores submitted online prior to lunchtime today. Strength and Technique Snatch: 12mins work up to your working weight Workout of the Day 0 – 3min: 500m MB Run (9 / 6) 3 – 6min: 50 x Burpee 6 –…

Monday 16th March 2015

Today will be the last chance to have a go at the 15.3 Open WOD, either at the ‘open gym’ 4 – 5pm, or at the 6:30pm class. Between 4 – 5pm the heats will go at 4:20pm and 4:440pm. For the 6:30pm class the heats will go at 6:45pm and 7:05pm. Athletes will be…

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