Friday 1 Nov - ‘Elizabeth’ - 21-15-9 - Squat Clean (60/40), Ring Dip

Skills WOD - 7 Min AMRAP - 5 Strict MuscleUp, 1 Min L-Sit Hold.
 7 Min AMRAP - 5 Bar MuscleUp, 40 Hollow Rock
There will be a brief for Open WOD 20.4 at 5pm and another at 5:40pm
The regular 5:30pm session is still on

Thursday 31 Oct - In 5 Mins - 50 WallBall. In 5 Mins - 70/50cal Row

Strength - Press and Split Jerk

Wednesday 30 Oct - 12 Min AMRAP - 7 Chest To Bar PullUp, 7 Dumbbell Press (15/10), 14 Burpee Box Jump Over

Strength - Snatch

Tuesday 29 Oct - 5 Rnd - 1 Sled Push (150/100), 2 Rope Climb, 3 Wall Climb, 4 DeadBall Over Shoulder (60/40), 5m Dumbbell Push (15/10), 15/10cal AirBike

Monday 28 Oct - Open WOD 20.3 - 21-15-9 - DeadLift (102/70), HandStand PushUp then 21-15-9, DeadLift (143/93), 50ft HandStand Walk after every set

Sunday 27 Oct - Open Gym 2-4pm

Saturday 26 Oct - 100 Double Under, 90 SitUp, 80 Dumbbell Clean & Jerk (22.5/15), 70 Squat, 60 Push Jerk (20/15), 50 Burpee, 40 KettleBell Front Rack Lunge (16/12), 30 Toes To Bar, 20cal Ski Erg, 10 Turkish Get Up (16/12)

Friday 25 Oct - 7 Min AMRAP - 5 Strict HandStand PushUp, 10 Box Jump (70/60)

Strength - Snatch Balance and OverHead Squat

Thursday 24 Oct - Min Work/Min Rest - 5 Rnd - Sledge Hits, 5 Rnd - Sled Drag (30/20), 5 Rnd - DeadBall Over Shoulder (60/40)

Wednesday 23 Oct - 27-21-15-9 - Row (cal), Dumbbell Snatch (22.5/15). 21-15-9 - PullUp, WallBall. 15-9 - HandStand Walk (m), Pistol Squat. 9 - Rope Climb, Wall Climb

Tuesday 22 Oct - Partner WOD - In 35 Mins - 1K Farmers Carry (24/16), 100 KettleBell Swing (24/16), 800m MedBall Carry, 80 Russian Twist, 400m Plate OverHead Carry (15/10), 40m Plate Push. In any time remaining - Max DeadBall Cleans (40/25)

Don’t forget to submit your 20.2 score

Monday 21 Oct - Open WOD 20.2 - 20 Min AMRAP - 4 Dumbbell Thrusters (22.5/15), 6 Toes To Bar, 24 Double Unders

Sunday 20 Oct - Open Gym 2-4pm

Saturday 19 Oct - 7 Min AMRAP - 15 Box Jump, 10 Box Step Up (22.5/15). 2 Min Rest. 7 Min AMRAP - 200m Run, 15 V-Sit. 2 Min Rest. 7 Min AMRAP - 200m Row, 20 PushUp. 2 Min Rest. 7 Min AMRAP - 15/10cal AirBike, 25 Squat

 

Friday 18 Oct - Every 5 Mins - 5 Rnds - 50 Double Under, 15 WallBall, 30 SitUp

Strength - PullUp

Thursday 17 Oct - 4 Rnds - Min 1 - 7cal SkiErg, Min 2 - 7 KettleBell Swing (32/24), Min 3 - 7cal Row, Min 4 - 7 Dumbbell Snatch (22.5/15), Min 5 - 7 Burpee, Min 6 - 7 Plate OverHead Lunge (20/15), Min 7 - Rest

Wednesday 16 Oct - 18 Min AMRAP - 10 Strict HandStand PushUp, 20 DeadLift (100/70), 30 HandStand PushUp, 40 KettleBell DeadLift (32/24)

Skill - HandStand Walking. 

Finisher - 5 Min AMRAP - Manmakers

Tuesday 15 Oct - 3 Rnd - 200m Run, 10 PullUp, 200m Run, 10 Toes To Bar

Strength - Back Squat

Don’t forget to your enter your 20.1 score on the games website before 9:30am Tuesday.

Monday 14 Oct - Open WOD 20.1 - 10 Rounds - 8 Ground To OverHead (43/29), 10 Bar Facing Burpee

This WOD has a 15 Min Time Cap

 If you haven’t signed up for the open yet there is still time. 

Registration will close 9:30am Tuesday 

This is also when you need to have your 20.1 score submitted by.

Register here

Sunday 13 Oct - Open Gym 2-4pm

Saturday 12 Oct - ‘Filthy Fifties’ - 50 Box Jump, 50 Jumping PullUp, 50 KettleBell Swing (16/12), 50 Walking Lunge Step, 50 Knees To Elbows, 50 Push Press (20/15), 50 Back Extension, 50 WallBall, 50 Burpee, 50 Double Under

Friday 11 Oct - 10 Rnds - Min 1 - 1 DeadLift (increase weight each round), Min 2 - 3 Strict HandStand PushUp, Min 3 - 6 KettleBell Snatch (24/16)

The first workout of the CrossFit Open is released today. 

It will be the CFD Monday WOD. 

If you would like to get it done earlier 5pm tonight or Sunday Open gym are the alternate times.

To register for the open click here

Thursday 10 Oct - 12 Min AMRAP - 3 Rope Climb, 6 Under/ Over, 9m HandStand Walk

Strength - OverHead Squat

Wednesday 9 Oct - 2 Rnds - 2 Min AirBike, 1 Min Rest, 2 Min Strict PullUps, 1 Min Rest, 2 Min Double Unders, 1 Min Rest, 2 Min - Dips, 1 Min Rest

Skills WOD 10 Min EMOM - odd - Max Linked MuscleUps, even - Max HandStand Hold

Tuesday 8 Oct - 10 Min AMRAP - 7 Single Arm Dumbbell Push Jerk (22.5/15), 14 Dumbbell OverHead Lunge Step

Strength - Push Press

Monday 7 Oct - 3 Rnds - In 3 Mins - 20 WallBall, Max Cal Row. 3 Rnds - In 3 Mins - 20 Box Jump Over, Max Dumbbell Snatch (22.5/15). 3 Rnds - In 3 Mins - 20 Power Snatch (40/30), Max Burpee Over Bar. 1 Min Rest After Each Round

The CrossFit Open is back!

 1 workout a week for 5 weeks. 

Worldwide Leaderboard, Suitable For Everyone, Most Fun Ever.

Sign up Here 

Kicks off Friday.

Sunday 6 Oct - Open Gym 2-4pm

Saturday 5 Oct - In 40 Mins - 3 Rnd - 20 Box Jump Over, 30 SitUp, 20 Burpee, 30 V-Sit, 20 DeadBall Clean (40/25), 30 Russian Twist. In time remaining - 3RM Back Squat

Friday 4 Oct - 18 Min AMRAP - 50 Hang Power Clean, 50 Push Jerk - Every Break 50 Double Under

Strength - Clean & Jerk Complex

Thursday 3 Oct - 3RM DeadLift

Wednesday 2 Oct - 2 Rnd - 400m Run, 500m Row, 30/20cal AirBike

Strength - Snatch