Category: Uncategorized

WOD: Max Snatch: 20 minutes to establish a max snatch (squat, power or split, no muscle or pressing out) 5 rounds AQAP:10 Chest-to-bar Pull-ups15 Hand Release Push-ups20 Box Jumps 24/18 Post results/thoughts to comments Awesome work today everybody. It was great to see those of you with shoulder mobility issues work on your mobility and or work on learning the split snatch. Hope you all can continue to make it in over the rest of the week and next week to hit some benchmark strength work. Keep it up everybody, you are all amazing athletes and people. Cheers. Working hard Stephanie getting full extension off the box – Jade

Just wanted to let you know that Progenex is ordered and on it’s way. It should be here Monday. I only ordered a limited amount because I don’t know what everybody needs. There are 14 bags of Recovery and 8 bags of More Muscle coming. It will be first come, first serve, if you really want to make sure you get some you can pay for it in advance. – Jade

WOD: Bench Press: 20 minutes to establish a 1RM 20 minute AMRAP:10 Sumo Deadlift High-pulls 95/657 Hang Power Cleans 95/655 Thrusters 95/65 Post results/thoughts to comments PR’s again for a lot of you today, and for those that have done this met-con before I hope you hit PR’s on that as well. Keep up the great work and hard training. Snatch max is tomorrow. Cheers. Corey working through some hang power cleans Del moving a nice 455 Kettlebell class hitting some snatches – Jade

WOD: “CrossFit Total”1RM Back Squat1RM Press1RM Deadlift Post results/thoughts to comments It was great to see so many of you in today, and you all threw around some heavy weights. PR’s were had all over the place so it was great to see that. We will be doing a bunch of benchmark strength work over the next 10 days or so, so try and make it in as much as possible to get those numbers. See you tomorrow. Cheers. Sophie moving some weight on the squat Julie hitting a PR – Jade

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