Strength - Power Snatch and OverHead Squat
Tuesday 16 Jul - 5 Rnd - 5 HandStand PushUp, 5 Front Squat (60/40)
Strength - Hang Squat Clean and Squat Clean
Monday 15 Jul - 'Open Test' - 20 Min AMRAP - 50 WallBall, 50 DoubleUnder, 40 Box Jump, 40 Toes To Bar, 30 Burpee, 30 Chest To Bar PullUp, 20 Power Clean (65/45), 20 Push Jerk (65/45), 10 Snatch (65/45), 10 MuscleUp
This WOD is taken from 'Competitors WOD'. It is a great gauge of where you are at in terms of conditioning for the CrossFit Games Open Season. We will re-test regularly between now and then to make sure we are on track!
Sunday 14 Jul - Open Gym 2-4pm
Pilates with Sophie is on at 11am today (Sunday). Come in and give it a go, cost is $10.
Saturday 13 Jul - 'Death by Saturday' - Thrusters (40/30). Burpees. Box Jumps
Death by = 1 rep in the first minute, 2 reps in the second minute and so on until you can no longer reach the number of reps required for that minute.
Friday 12 Jul - 'Barbara' - 5 Rnds - 20 PullUps, 30 PushUps, 40 SitUps, 50 Squats
There will be scaled options on the board for this WOD, especially for all those who finished On Ramp last night (pic)!
Thursday 11 Jul - 5RM Press, 3RM Push Jerk, 1RM Split Jerk
Compare to 1 Mar
Again Faster (equipment provider) run an Affiliate Competition in various cities around Australia. Teams of 6 compete against each other in an attempt to determine the fittest gym! Lisa, from CF Top End, is working hard to get this organisation to run a comp in Darwin. Go to their FB page here and 'like'. If they get enough CrossFitters from the NT, to like their page, they will consider coming up here to run a comp!
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