WOD

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

Iron Guts

Friday and we get after something heavy. Trying to get big loads off the deck while recovering from a fierce metabolic hit was something that we were unaccustomed to last year in 18.2. Heres a chance to regulate the breathing and focus on timing and positioning to gain precious reps as the clock ticks down. Like this one. A lot.

Strength 

EMOM 10

1 Power Clean and Jerk

WOD

” Iron Guts “

In 4:00

50 Double Under

30/25 Cal Row

MR Clean and Jerk (60/40)

Rest 4 :00

In 4:00

50 Double Under

30/25 Cal Row

MR Clean and Jerk (70/45)

Rest 4 :00

In 4:00

50 Double Under

30/25 Cal Row

MR Clean and Jerk (80/50)

 

 

Diane

Its been a long while since we tested this amazing benchmark. A nice surprise to see in last years Open. However the handstand push ups were a tightly measured standard which we will aim to replicate today. As always both movements require strongly braced mid lines and follow the principles of core to extremity force generation.

Strength 

EMOM 12

5 HSPU

5 Deadlift

10 KBS

WOD

” Diane ”

21-15-9 of

Deadlift (100/70)

Handstand Push Up

That Sinkin’ Feeling

Wednesdays Deadlift/ Bench take a break as we upskill our touch n go barbell cycling skills. Some good numbers trickling through for our Open registrations. If you have any questions then done hesitate to ask the coaches on why its a good idea to enter.

Strength

EMOM 12

5 TnG Power Clean

5 Front Squat

5 Push Jerk

WOD

” That Sinkin’ Feeling ”

AMRAP 10

20 Wall Ball (9/6)

10 Power Clean (60/40)

18.1

A longer wod from last years Open is a fun and relatively low skilled workout that tests stamina and your ability to take short rest periods, do smaller sets but just keep moving! Our nastics/skills work needs patience and practise of the progressions before you say ” I cant possibly do that! ”

Gymnastics / Skills

EMOM 12

3 Bar Muscle Up

5 m Handstand Walk

30 s Parralette L-Sit (2-3 attempts )

WOD

” 18.1 ”

AMRAP 20:

RXD

8 Toes to Bar
10 Dumbbell Hang Clean and Jerk (22.5/15)
14/12 Calorie Row

SCALED 

8 Hanging Knee Raise

10 DB Hang C & J (15/10)

14/12 Cal Row

 

14.1

Less than 2 weeks till the first workout of the 2019 CrossFit Open! CFN has a deep and proud tradition of participation in this amazing annual global comp designed for all levels of athlete. The coaches will encourage most to participate regardless of your current experience or ability, and you will learn more in 5 weeks training and competing than any gym program has ever given you. Difficult tests of endurance , skill, strength and stamina await you with a ton of fun along the way! See here for more info.

Strength

EMOM 15

3 Hang Squat Snatch

3/3 OH Barbell Lunge

30 Double Under

*build

WOD

” 14.1 “

30 Double Under

15 Power Snatch (35/25)

AMRAP 10