WOD

WOD 2018-06-28T09:38:33+00:00

16.2

The second workout of the 2016 Open is a cruel examination of your balance as a CrossFitter. The weightlifting loads are heavy and the movements are complex. And if you favour yourself as a lifter then there are toes to bar and the dubs to contend with before you get to the bar. Conversely, the gymnast will get to the bar quickly , then be confronted with a pretty big first set to get over. Only patience, rhythm and stone cold grit will see you through to the next few rounds. For most of us..we just need a whole lot more CrossFit ;-)

WOD

” 16.2 “

RXD

Beginning on a 4-minute clock, complete as many reps as possible of:
25 Toe To Bar
50 Double Under
15 Squat Clean (61/38kg)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 DU
13 S/CLN  (84/52 kg)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 T2B
50 DU
11 S/CLN (102/65 kg)

Scaled 

25 hanging knee raises
50 single-unders
15 squat cleans (43/ 25 kg )

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans (52/34 kg )

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans (61/43 kg )

Snatch Chief

Good day to get in and practice this movement. 16.2 will be released at 2pm and athletes will be permitted to hit the wod at 530pm. Normal classes resume on Saturday with both morning classes featuring 16.2.
Strength
Snatch Tech
OTM 10
SG Deadlift + Mid Hang Pull + HPS + OHS *
 *building
 WOD
” Snatch Chief “
AMRAP 3
3 Power Snatch (60/40)
6 H/R Push Up
9 Air Squat
Rest 1 minute
5 Rounds
* start each round where you previously finished

Thrasher

Alex PP

The big screen will be on in the lounge for tomorrow’s 16.2 announcement at 2pm. Session times will be the usual Saturday 930am, Sunday 4pm, Monday ALL CLASSES , and by appointment only on Tuesday. Reminder that scores need to be submitted no later than 130pm on Tuesday!! Please make yourself available if asked to judge as your understanding of the workouts will be greatly improved. And definitely come early and stay late to support and yell at each other, as I’m sure its worth an extra rep or 2 ;-)

Strength

Every 90 secs

3 Push Press *

3 Box Jump (AHAP)

8 Rounds

* building

WOD

” Thrasher ”

AMRAP 8

10 Wallball

20 Double Under

Frans Toes

Fran OHS

Wow what an awesome opening weekend to the CF Open! The skill and perseverance of the Skulls was amazing with an incredible number of men and women hitting the first workout prescribed. Those that hit the wod scaled also put down some serious work in one of the longest and toughest Open workouts we’ve ever seen. Congrats to you all and may we all get excited for this Fridays announcement of 16.2. Only one way and thats up!

Strength

OTM 12

Odd : 3 Deadlift *

Even: 3 Front Squat *

*building

WOD

” Frans Toes ”

21-15 9 of

Thruster (42.5/30)

Toes To Bar

CAP 12

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21 Guns

Open2016

A wonderful effort from all 72 registered Red Skulls (and those that aren’t signed up too) to feel the pain and suffering of the first Open workout over the weekend!  Some spectacular fitness and grit was seen particularly in the heavy overhead walking lunge movement never seen before in the Open. This week we get back to basics and ready ourselves for 16.2. What will we see..? Cleans? Muscle Ups? Rowing? Double Unders? Snatches? Box Jumps?..Either way we will cover and refine everything we expect to see over the next month and ready or not we will smaaaaash it  Go you Red Skulls!

Gymnastics

Muscle Up Progressions

WOD

” 21 Guns ”

OTM 21 (7 Rounds)

Minute 1 : 3 Muscle Up ( progs)

Minute 2 : 10 Hang Power Clean (60/40)

Minute 3 : Cal Row (15/12 cals)

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