Wednesday 1 Apr - Back Squat 5-5-5-5-5. Press 3-3-3

The most exciting 7mins and 17 secs went down on Sunday in Melbourne when Sam took out the Blue Dinosaur Throwdown. 

We are all extremely proud of you Sammy and we can't wait to see you compete at the Regionals in May!!

Tuesday 31 Mar - 50 WallBall, 10x10m Sprint, 30 WallBall, 10x10m Sprint, 10 WallBall, 10x10m Sprint. Rest 5 Min. 50 Burpee, 10x10m Sprint, 30 Burpee, 10x10m Sprint, 20 Burpee, 10x10m Sprint

The determination and effort that Helen and Maria put into each open WOD this year was a standout highlight of the 5 week season. Well done ladies!

Monday 30 Mar - 'Partner WOD' - 1k Row, 100 Double Under, 1k Run, 100 Double Under, 100 KettleBell Swing (24/16), 100 Double Under, 10 Rope Climb, 100 Double Under, 10 Tyre Flip, 100 Double Under

Sunday 29 Mar - Open Gym 2-4pm

Saturday 28 Mar - Open WOD 15.5 - 27 Cal Row, 27 Thruster (42/29), 21 Cal Row, 21 Thruster, 15 Cal Row, 15 Thruster, 9 Cal Row, 9 Thruster

Scaled weight is 29/20

Open WOD timings - Friday 6:30pm, Saturday 8am and 3pm, Sunday 2-4pm or Monday night 7pm. The last WOD of the Open, time to give your absolute best!

Friday 27 Mar - 2 Rnd - 10m HandStand Walk, 10 GHD SitUp. 2 Rnds - 10m Bear Crawl, 10 GHD Back Ext. 2 Rnd - 10m Burpee Broad Jump, 10 Pistol Squat. 2 Rnd - 10m Lunge Step, 10 Ring Row

Sam is in Melbourne this weekend to hit Open WOD 15.5 as part of the Blue Dinosaur Throwdown. 

Luckily for us there is a live feed of the event here so we can cheer wildly from home!

This event happens Sunday morning 10am. Good luck Sammy!!!

Thursday 26 Mar - 20 Min AMRAP - 400m Run, 10 Squat, 10 SitUp, 10 PushUp

Sonia is running Yin Yoga again for us tonight (Thursday) at 7pm. Cost is $10. Last week was a great turnout with a lot of laughs and much stretching. Feel free to bring a friend!

Wednesday 25 Mar - 3 Rnds - 2 Min Row (cal), 1 Min Rest, 2 Min Toes To Bar, 1 Min Rest, 2 Min DeadLift (120/80), 1 Min Rest, 2 Min Dip, 1 Min Rest

Tuesday 24 Mar - 16 Min AMRAP - 20 WallBall, 10 Hang Power Snatch (40/30)

 

Strength - Snatch Complex

Monday 23 Mar - 3 Rnds - 2 Rope Climb, 11 KettleBell Swing (24/16), 22 Over the Bar Burpee

Strength - Weighted PullUp and Turkish Get Up

Sunday 22 Mar - Open Gym 2-4pm

Saturday 21 Mar - Open WOD 15.4 - 8 Min AMRAP - 3 Handstand PushUp, 3 Clean (84/56), 6 Handstand PushUp, 3 Clean, 9 Handstand PushUp, 3 Clean, 12 Handstand PushUp, 6 Clean, 15 Handstand PushUp, 6 Clean, 18 Handstand PushUp, 6 Clean, 21 Handstand PushUp, 9 Clean Etc., adding 3 reps to the Handstand PushUp each round, and 3 reps to the Clean every 3 rounds

 Scaled Version is 8 Min AMRAP - 10 Push Press (43/29), 10 Clean (52/34).

Times to get this WOD done are Friday 6:30pm, Saturday 8am and 3pm, Sunday Open Gym or Monday 7pm

Friday 20 Mar - 4 Rnds - 5 Inverted Burpee, 4 Free Standing HandStand, 3 Strict MuscleUp, 20 Sec L-Sit Hold, 1 Legless Rope Climb

 This WOD is for quality, not for time

Thursday 19 Mar - Tabata - Row. 2 Min Rest. Plate Ground To OverHead (20/15). 2 Min Rest. Double Under

Strength - OverHead Squat
Tonight (Thursday) at 7pm Sonia will be running a Yin Yoga session.
Everyone is welcome (and encouraged) to attend. Cost is $10. Click here for some info on what type of Yoga this is.
If this session is well attended it will become a regular Thursday 7pm session.

Wednesday 18 Mar - Death By Strict PullUp. 2 Min Rest. Death By Thruster (50/35). 2 Min Rest. Death By PushUp

Tuesday 17 Mar - 8 Min AMRAP - 10 KettleBell Swing (24/16), 10 Burpee. 4 Min Rest. 8 Min AMRAP - 10 HandStand PushUp, 10x 10m Sprint

March On Ramp group, good to go!

Strength - Snatch Complex

Monday 16 Mar - 100 SitUp, 80 OverHead Lunge Step (20/15), 60 Box StepUp, 40PullUp, 20 Cal Row, 10 Dumbbell Hang Clean (20/15), 5 Rope Climb. Every 3 Mins Run 200m

Erick is very proud to introduce the adorable Isaac Reyna to the world!

Sunday 15 Mar - Open Gym 2-4pm

Saturday 14 Mar - Open WOD 15.3 - 14 Min AMRAP - 7 Muscle Up, 50 Wall Ball, 100 Double Under

The scaled version of this workout is 14 Min AMRAP - 50 Wall Ball, 200 Single Skips.

This WOD can be done at 6:30pm Friday (tonight), 8am and 3pm Saturday, 2-4pm Sunday or 7pm Monday night.

Friday 13 Mar - 5RM Front Squat. 1RM Push Jerk

Thursday 12 Mar - 'Partner WOD' - 3 Rnds - 500m Row, 10 Tyre Flip, 60m Bear Crawl, 10 Wall Climb

Wednesday 11 Mar - 3 Rnd - 1 Min - Power Clean & Jerk (60/40), 1 Min Rest, 1 Min Burpee, 1 Min Rest, 1 Min WallBall, 1 Min Rest

Strength - Clean Grip DeadLift

Tuesday 10 Mar - 21-15-9 - Dummbell Squat Clean Thruster (20/15), Ring Rows

Strength - Push Press
Another games WOD done! Many of you achieved things during this WOD that you didn't think you were capable of. The games season brings out the best in all of us and makes the last year of training worthwhile. Keep up the awesome work, 3 to go!

Monday 9 Mar - In 8 Mins - 400m Farmers Carry (24/16), 400m Run, 200m Farmers Carry, 200m Run. Rest 4 Mins. 4 Rnds - 30 Sec Double Under, 30 Sec Rest, 30 Sec Plank Hold, 30 Sec Rest. Rest 4 Mins. Tabata - 8 Rnds - Box Jump, 8 Rnds Kettle Bell Swing (24/16)

Sunday 8 Mar - Open Gym 2-4pm

Saturday 7 Mar - Open WOD 15.2 - In 3 Mins - 2 Rnds - 10 OverHead Squat (43/29), 10 Chest To Bar PullUp. In 3 Mins - 2 Rnds - 12 OverHead Squat, 12 Chest To Bar Pullup. In 3 Mins - 2 Rnds - 14 OverHead Squat, 14 Chest To Bar PullUp.

 

Compare to 8 Mar 2014

The scaled version of this WOD is Over Head Squat (29/20) with regular chin over the bar PullUps.
We will run heats at 6:30pm today (Friday) if you can't make it (or can't wait until) Saturday!
Free Intro Session at 10am

Friday 6 Mar - 3 Rope Climb, 30 Goblet Squat (24/16), 200m Run, 2 Rope Climb, 20 Goblet Squat, 200m Run, 1 Rope Climb, 10 Goblet Squat, 200m Run

 Strength - Snatch Balance

Thursday 5 Mar - Tabata - 3 Rnds - 4 Sets of PushUps, 4 Sets of SitUps

Strength - Bench Press and Weighted Dip

Wednesday 4 Mar - 7 Min Up Ladder - MuscleUp, Snatch (60/40)

1 rep of each in the first round, 2 reps of each in the second round and so on, adding a rep every round until 7 mins is up.

Strength - Snatch Complex

Tuesday 3 Mar - OTM - 6 Mins - Odd - 5 Squat Clean (75/50), Even - Max Cal Row. Rest 2 Min. OTM - 6 Mins - Odd - 30 Double Under, Even - Max Toes Thru Rings. Rest 2 Min. OTM - 6 Min - Odd - 10 KettleBell Swing (32/24), Even - Max Pistol. Rest 2 Min. OTM 6 Min - Odd - 10 WallBall, Even - Max Double Under

OTM - On The Minute
To all those registered for the Games, don't forget to log your scores before 10am Tue morning

Monday 2 Mar - 3 Mins - Back Squat (40/30), 3 Mins - Dumbbell Snatch (20/15), 3 Min - Burpee Box Jump, 2 Mins Front Squat (40/30), 2 Mins - Dumbbell Snatch, 2 Mins - Burpee Box Jump, 1 Min - OverHead Squat (40/30), 1 Min - Dumbbell Snatch, 1 Min Burpee Box Jump

What a fantastic start to the CrossFit Open with 15.1 and 15.1a. Excellent work everyone!
Remember 7pm tonight (Monday) is your last chance to get the open WOD done if you have registered to compete.
Strength - Squat Complex