Saturday 23rd March 2019

WELCOME TO THE FINAL WOD FOR THE CROSSFIT OPEN COMPETITION 19.5   For Time: 33-27-21-15-9 Thrusters (95) Chest to Bar Pull-ups **SCALE: 65/45  – Jumping Pull-Ups 20 Minute Time Cap   AFTER THE WOD.. CHILL AND UNWIND  AT OUR BBQ !!! ALL...

Thursday 21 March 2019

  Strength: None   MetCon:  Teams of 2: 6 Rounds: 12 Box Jumps (30/24) 21 Dumbbell Front Squats (50’s/35’s) 500 Meter Row *3 Rounds Each, Switching After Complete...

Wednesday 20th March 2019

      Strength: Bench Press Build to a heavy set of 3   Metcon: AMRAP 12: 40 Double Unders 20 Push-ups 10 Toes to Bar   ENDURANCE WOD 4 2-minute rounds of: 200m Run Max air squat to WB (score squats) (2 mins rest) 4 2-minute rounds of: 200m Run Max KB swings 55/35. (Score KB swing) (2 mins rest) 4 2-min. rounds of: 200m Run Max Burpees No rest between rounds. 2 minutes rest between...

Tuesday 19th March 2019

    Strength: Sumo Deadlift for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps   MetCon: Teams of 2 15 mins Time Cap 70 Pull-Ups 60 Wall Balls . 20/14 50 T2B 40 Cal. Bike 30 Alt. DB Snatches 50/35 20 Burpee Box Jump Overs 24/20 4 Rope...

Monday 18th March 2019

    Strength: Front Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps   MetCon: AMRAP 12: 9 Burpee Pull-ups 18 Slam Balls 30/20 27 AbMat Sit-ups   ENDURANCE WOD 4 RFT 500 m Row 15 Wallballs 12/9 Cal. on Bike 10 Hanging Knee...

Thursday 14th March 2019

    Strength: Strict Press Build to a heavy set of 3    MetCon:  On the 4:00 x 6 Rounds: 12 Dumbbell Power Snatches (50/35) 12 Burpees Over Dumbbell 12 x 10 Meter Shuttles Score is Slowest...