Monday 1st April 2013

Public holiday.
Open gym tomorrow 9-10:30
Here is your wod.

“LOREDO”

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters (daycare loop)

Also bring long socks for Tuesday. Rope climbs are coming.

Friday 29th March 2013

Option 1.
13.4 prep
A.
T2B technique.
3 every 30 seconds for 5 mins.
DONT TEAR HANDS!

B.
power clean push jerk
2 every 30 seconds for 5mins
Work up to wod weight 60/40kg.

C.
3 rounds with 30 sec rest between
3x c&j
3x t2b

Option 2.

A.
Superset for 5 rounds
Bench press x8
Db bent over row x8 each arm.

B. for time
Cash in. 600m run
Then
6 rounds of
10x Db snatch (5x each arm)
10x alternating jumping lunges
Then
Row 500m

Thursday 28th March 2013

A.
Superset for 5 rounds. 1minute rest between sets
3-10x hspu
5x front squat

B.
3x clean (squat) and Jerk otm 5mins

C. 3 rounds for time
Run daycare loop
12x kte
18x Kbs 32/20kg

Wednesday 27th March 2013

A.
Superset for 5 rounds. 1minute rest between sets
5-10x ring dips
10x reverse barbell lunges (5x each leg)

B. for time: 30min cap.
50x air squat
40x push up
30x db front squat 20/15kg db.
20x reverse Burpee
10x Burpee pull up
20x reverse Burpee
30x db front squat
40x push up
50x air squat

Tuesday 26th March 2013

A.
Superset for 5 rounds. 1minute rest between sets
5-10x chin ups. Strict.
5x back squat

B.
2x split jerk otm 5mins

C.
15min amrap
6x thrusters 60/40kg
40m shuttle run
6x box jumps
40m shuttle run

Monday 25th March 2013

A.
Superset for 5 rounds. 1minute rest between sets
5x Deadlift
10x ring push ups

B.
3x power cleans otm for 5mins

C. Tabata. Alternating exercises.
1. Sledge hammer (push ups) /wall balls
Rest 1min
2. Slam ball/ ring rows
Rest 1min. Then repeat.

Friday 22nd March 2013

13.3 has been released!
Here are the movement and standards

http://games.crossfit.com/workouts/the-open/2013#tabs-3

Please familiarise yourself with it.

Will we see these in the open?…

trim.d2vuqG

Today we are going to do some technique work on

Double unders
Wall balls
Muscle ups

5 rounds 1 min rest between rounds
8x wall balls
15x double unders

Thursday 21st March 2013

A. Mu tech/ progressions or ring dips
B. 30 sec on 30sec rest and change
5 full rounds
Ring dips
Row
Broad jump
DU

Wednesday 20th March 2013

A. Hang squat cleans tech heavy single
B. Otm for 10mins
Hang squat cleans x 2
Thruster x 3
C.
10min AMRAP
Hr push-ups x 15
Ringrows x 12
Wallballs x 9

Tuesday 19th March 2013

A. Push press – 10,8,6,4,2,2,2
B. Skill – DU
C. 5rounds rest 1min between reds
100/70kg Deadlift x 5
Lat jump over bar x 10
DU x 15

Rest 3 min
Palm tree run for time