Monday 15 Mar - Open WOD 21.1

Scaled Option - Modified Wall Walk, Single Unders.

This is the Workout of the Day for everyone whether or not you have registered for The Open (so you may as well register) here

Sunday 14 Mar - Open Gym 10-11am

Tomorrow (Monday) Open WOD 20.1 is our workout of the day.

If you haven’t already go to the CrossFit Games website and register.

WOD - 4 Rnds - 40sec Bike Erg, 20sec Rest. 4 Rnds - 40sec Situps, 20sec Rest. 4 Rnds - 40sec SkiErg, 20sec Rest. 4 Rnds - 40sec Lunge Steps, 20sec Rest. 4 Rnds - 40sec AirBike, 20sec Rest. 4 Rnds - 40sec Ring Rows, 20sec Rest. 4 Rnds - 40sec Row, 20sec Rest. 4 Rnds - 40sec Box Step Up, 20sec Rest. 4 Rnds - 40sec Shuttle Run, 20sec Rest. 4 Rnds - 40sec Knee Raises, 20sec Rest

Saturday 13 Mar - In 11 Mins - 1-10 - Cals (any machine), 10-1 - V-Sit. In 11 Mins - 1-10 - 10m Farmers Carry (24/16), 10-1 - Jumping Squat. 2 Min Rest. In 16 Mins Establish a 3RM Back Squat

Friday 12 Mar - 3 Rnds - 500m Row, 15 Burpee Box Jump, 15 Hang Power Snatch (40/30). 2 Rnds - 25 Toes To Bar, 25 WallBall. 1 Rnd - 21cal Bike, 12 Thruster (40/30), 15cal Bike, 9 Thruster, 9cal Bike, 6 Thruster

Thursday 11 Mar - 1K Run, 1K Row, 1 Min Rest, 400m Run, 1 Min Rest, 400m Run, 1 Min Rest, 400m Run, 1 Min Rest, 400m Run, 1 Min Rest, 1K Run, 1K Row

Wednesday 10 Mar -EMOM - 12 Mins - 6 Power Clean (60/40), 8 Box Jump Over

Strength - Clean

Tuesday 9 Mar - 3 Rnds - 30 Unbroken Dumbbell Thruster (15/10), 30 Unbroken KettleBell Swing (24/16). Every break = 10 Burpee

Gymnastics - 7 Min Up Ladder - Muscle Up, Toes To Bar. Add an extra toes to bar every round. 

Finisher - 5 Min AMRAP - 12 Alternate Arm Seated Press, 12 Bent Over Row.