Thursday 17 October 2019

Warm-up:

5 mins of jogging, biking or rowing followed by…

3 rounds not for time of:
100 m shuttle jog (2x 50 m) (increase speed each round)
25 m high knees
25 m butt kicks
10 steps, walking lunges
1 min of rest

Work Out:

Each for time:
Run: 6x 400 m Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 500 m on the Concept 2 Rower, or 1000 m on the Concept 2 Bike Erg.

Wednesday 16 October 2019

Warm-up:

5 mins of jogging, biking to rowing, followed by…

2 rounds not for time of:
8 hip & back extensions
1x Burgener warm-up with empty bar (45/35)
5 pull-ups, strict (or ring rows)
5 pull-ups, kipping
5 ring dips, strict (bar or bench dips, if needed)

Work Out: 

Amanda
9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs SCALED:
9-7-5: Low Ring Muscle-ups and Power Snatch + Overhead Squats

Low Ring Muscle-ups, Chest-to-bar Pull-ups or Ring Rows

This was the first time Amanda was announced and done.

 

Think you can beat their time?

Tuesday 15 October 2019

Warm-up:

2 rounds not for time of:
2 mins of jogging, biking or rowing
10 squats (squat therapy style) (see video below)
10 pass throughs with pvc pipe
10 toes-to-bars, knees-to-elbows, GHD, or AbMat Sit-ups
10 hip & back extensions
5 overhead squats, empty barbell. 3 secs descending, 3 secs up

Work Out: 
RX’d:
Back Squat 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.(this means you can max out if its going well)

Thursday 10 October 2019

The open announcement will be tomorrow night at 8pm on games.crossfit.com we will post the work out sometime after.

 

Warm-up:

8 mins of jogging, biking or rowing followed by…

5 rounds not for time of:
20 m high knees
20 m butt kicks
6 steps, walking lunges
6 lateral lunges (3 per side)
50 m run (increase acceleration each time)

 

Work Out: 

“Death By” – Row or Bike Calories : 1 rep + 1 rep / 1 min
Death By Row Calorie

With a continuously running clock perform:
1 Row Calorie in the first 1 min
2 Row Calories in the second 1 min
3 Row Calories in the third 1 min

Continuing this for as long as you are able.