Strength - Bench Press and Snatch
Tuesday 18 Mar - 3 Rnd - 10 Clean & Jerk (50/35), 15 Lateral Jump, 10 PushUp, 1 Min Rest
Strength - Push Jerk and Split Jerk
Don't forget to enter your 14.3 scores tonight!
Don't forget to enter your 14.3 scores tonight!
Monday 17 Mar - 4 Min AMRAP - 200m Run, 10 Burpee Box Jump Over, 20 Toes To Bar, 30 KettleBell Swing (24/16), 40 WallBall, 50 DoubleUnder. Rest 2 Mins. 6 Min AMRAP - 200m Run, 10 Burpee Box Jump Over, 20 Toes To Bar, 30 KettleBell Swing (24/16), 40 WallBall, 50 DoubleUnder. Rest 3 Mins. For Time - 200m Run, 10 Burpee Box Jump Over, 20 Toes To Bar, 30 KettleBell Swing (24/16), 40 WallBall, 50 DoubleUnder
Sunday 16 Mar - Open Gym 2-4pm
Monday is not an option to do 14.3, unless you have a valid reason why you could not make it in on the weekend i.e. emergency services shift worker.
Saturday 15 Mar - Open WOD 14.3 - 8 Min AMRAP - 10 DeadLift (61/43), 15 Box Jump, 15 DeadLift (84/61), 15 Box Jump, 20 DeadLift (102/70), 15 Box Jump, 25 DeadLift (125/84), 15 Box Jump, 30 DeadLift (143/93), 15 Box Jump, 35 DeadLift (166/102), 15 Box Jump
The WOD will be briefed at 8am. Heats will kick off at 8:15am. If you want to get yourself in an early heat be there early. Doors will open at 7:30am. Same goes for the 3pm session, doors will open at 2:30pm
Utter Nutter will be back serving us delicious guilt free treats but this week it gets better. They will also be serving bullet proof coffee at the 8am session. Just what we need to give those box jumps some extra bounce!
11 Mile has an intro session today at 10am, if you have any friends interested in starting CrossFit send them out to 2/104 McKinnon Rd, Pinelands
11 Mile has an intro session today at 10am, if you have any friends interested in starting CrossFit send them out to 2/104 McKinnon Rd, Pinelands
Friday 14 Mar - 1RM Snatch Balance. 1RM Turkish GetUp. 1RM Weighted Pistol Squat
The calm before the run
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