The last week of the CrossFit Open is upon us. Rowing and Thrusters!! Come support the competitors doing the workout from 10.30, and join us for a BBQ lunch and drinks afterward (BBQ about 12.00)
Classes are as usual 8.00 and 9.15.
Front squat 4 x 3 rep
18 minutes, as many rounds as possible
Andy Bailey, oh so close to getting a clean at 84kg on Monday!
To mark the last weekend of the Open we’re going to have a BBQ after the 10:30 Open class on Saturday (so probably about 12 depending on what 15.5 is). All members (whether you competed in the Open or not) and their families are welcome. Bring a salad or some meat for the BBQ and we’ll supply the (well deserved) drinks!
Snatch 4 x 2 rep
8 minutes, as many rounds as possible
So many first handstand push ups and PB cleans yesterday!! Mikah scored a total of 2 reps at Rx, the video is his second successful one, with only 1 minute left on the clock.
Thruster 4 x 3 rep
Suzie looking comfortable cleaning 56kg during the open workout on Saturday. She completed the workout with an awesome score of 52 reps! Lots of PB’s with handstand push ups and cleans, many more to come today!!
Open workout 15.4 (Rx)
Complete as many reps as possible in 8 minutes of:
3 handstand push-up, 3 clean (84/56)
6 handstand push-up, 3 clean
9 handstand push-up, 3 clean
12 handstand push-up, 6 clean
15 handstand push-up, 6 clean
18 handstand push-up, 6 clean
21 handstand push-up, 9 clean
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Open workout 15.4 (Scaled)
Complete as many rounds and reps as possible in 8 minutes of:
Thruster 1RM battle started between Josh and Harley last night. Both had previous PB’s of 100kg or less, finished on 110kg and 112.5kg!! A bit of inspiration from a training partner can go a long way…
Clean 4 x 3 rep
15 minutes, as many rounds as possible
Thruster 4 x 3 rep