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Friday Night WOD Night starts at 5pm first open heat goes down at 5.30pm, BBQ will be available at the end of the session. Come down and spend some time with the crew prior to the easter break
Warm Up
CrossFit Warm Up
5 Rounds
10m Hitler Walk
10 Broad Jump
25 Wall balls
WOD
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Warm Up
CrossFit Warm Up
Work up to 70% Back Squat/Press/Deadlift
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Each component you have three attempts to attain your highest weight possible. Your score is the total (kg) of your three best lifts
Post total to comments.
Warm Up
CrossFit Warm Up
Shankle Bar Warm Up
- 2 x High Hang pulls
- 1 x squat clean
(work up to rx'd or weight being used for wod)
WOD
For Time (20 min cut off)
100 Hang Cleans 65/45
* Each time the bar is put down ie. dropped or placed down, the athlete is two run 200m
Part 2
Max Burpees in 2min
CrossFit Warm Up
With a continuous running clock complete the following for total score
Pair up and complete as a team of two.
5min As much weight as possible in 5 minutes
Deadlift 120/80
Each member is to run 200m
100 Chest to Bar pull ups
Each member is to run 200m
Climb the ladder as high as possible
1 Wall ball. 1HSPU, 2 and 2, 3 and 3, 4 and 4.
Score your workout total reps completed overall then add the total wight lifted in the 5 mins.....ie 20 deadlifts @80 = 1600
Wall ball cheat chart is here
1s = 2
2s = 6
3s = 12
4s = 20
5s = 30
6s = 42
7s = 58
8s = 74
9s = 92
10s = 112
11s = 134
12s = 158.....
Add your deadlift score + your 100 pull ups + your wallball HSPU total reps for total overall score
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 70/50
Post time to comments.