Category: Sport

WOD: 4, 8 and 12 minute AMRAP with 4 minute rest in between each:10 Wall Climbs20 Toes-to-bar30 Back Squats 95/6540 Dumbbell Push Press 35/2550 Plate Overhead Walking Lunges 45/25Max Double-unders For each AMRAP you start at the beginning and get as far as you can Post results/thoughts to comments Awesome work today everybody. A first time for many of you on the wall climbs, they are a tough movement that really sap your shoulders. Hope to see lots of you in on Monday to benchmark and do the CrossFit Total. If you’re not in for open gym tomorrow have a great weekend. Going up the wall A packed house with 29 people in at 9:15 – Jade

WOD: “Open 12.5”- 7 minute AMRAP:3 Thrusters 100/653 Chest-to-bar Pull-ups6 Thrusters 100/656 Chest-to-bar Pull-ups9 Thrusters 100/659 Chest-to-bar Pull-upsand so on until 7 minutes is up. Non Open CompetitorsRowing Intervals:3 x 500m w/3 minutes Rest Post results/thoughts to comments First or second year competing in the Open, beast or casual CrossFitter, I want to congratulate you all for doing such an amazing job and being such amazing people. You should all be proud of yourself for everything you’ve done through the Open, Snatch PR’s, first Chest-to-bars, and so on. For some of you this lit a fire under your ass to train harder and really attack the Open next year. We had 10 people do the Open last year, 30 or so this year, I’d love to see 60 or 70 next year and there is absolutely no reason all of you can’t do…

WOD: 5 rounds – 3 minute AMRAP – 1 minute Rest:3 Deadlifts 225/1556 Push-ups9 Box Jumps 24/18 Score is total rounds. Pick up where you leave off, whether it’s the beginning of a round, middle, or end. Post results/thoughts to comments For those that made it in today great work on a wicked burner of a workout. Tomorrow is the last day of the Open and we are having a potluck afterwards. Again whether you are a competitor or not I hope to see you in for a workout and for food. Cheers. Sarah hitting full extension on her box jumps Carol making use of the band to help her get that full range of motion on her push-ups – Jade

WOD: Push Press: 5-5-5-5-5 AQAP:400m Squat Clean Medball Throw 40/30400m Sled Drag 95/70400m Run Post results/thoughts to comments Nice work on the push press today everybody. Many of you are doing a great job of correcting your dip and drive, remember to keep that chest up and don’t be afraid to stand a little wider and keep those knees out just like a squat. Wow that was some nice sunshine today, hope you liked the workout, something a little different, but a fun one none the less that should have warmed up the ole posterior chain quite a bit. For those competing in the Open rest up tomorrow, for those not, hope to see you in. Cheers. 7 AM class hucking the balls Phillip digging in and moving the sled Steve making the ball fly Courtney working hard – Jade

WOD: Back Squat:5 @ 75% of 1RM5 @ 80% of 1RM5 @ 85% of 1RM5 @ 75% of 1RM5 @ 65% of 1RM 8 minute AMRAP:5 Overhead Squats 135/9510 Burpees Post results/thoughts to comments Nice work on the squats guys. We will begin doing more and more strength work with percentages to hopefully steer you guys to some successful lifts and more PRs. Nice job on the met-con, a nice couplet of a relatively heavy and technical movement, paired with the basic of the basic and a very lung driven movement. Some impressive numbers were thrown up and you all did awesome. Keep up the great work. Cheers. Maribel is just getting into classes after finishing the On-ramp and doing a great job, progressing slowly and concentrating on keeping perfect form A big class at 5:30 throwing down – Jade