Workout of the Day

*We apologize for the inconvenience but for the next few days we will be running modified hours as Storm and Callum are away for the weekend. The modified hours are as follows:

Friday August 7th: ONLY 3:30-6:30pm Open Gym
Satuday August 8th: 10am-12pm Open Gym
Monday August 10th: ONLY 3:30-6:30pm Open Gym

This will be our last post until Monday August 10th. Enjoy the weekend everyone!

 

Fitness - Friday August 7th

Optional WOD
*Taken from www.crossfit.com (August 4th, 2015)
For total minutes, complete: 
Burpee + 185lb Back Squat Ladder
Rest  3 minutes
Burpee + 115lb Shoulder Press Ladder
Rest 3 minutes
Burpee + 245 Deadlift Ladder

*For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

 

Fitness - Saturday August 8th

OPEN GYM DAY

 

Competition - Friday August 7th

A. Strength
Barbell WOD

B. Deficit Strict Handstand Pushup, 5 sets of 3-5 reps; rest 4 minutes

C. Conditioning
Every 5 minutes, for 25 minutes (5 sets) of:
500m Row
60% Max Muscle-Ups (10 max)
10 Push Press (145/100lbs)

 

Competition - Saturday August 8th

A. Skill
20 minutes of Goat Practice (your choice)

B. Every 2 minutes, for as long as possible:
From 0 – 2 minutes:
2 Rope Climbs (touch ceiling)
2 Front Squats (185/125lbs)
From 2 – 4 minutes:
2 Rope Climbs
4 Front Squats
From 4 – 6 minutes
2 Rope Climbs
6 Front Squats
*Continuing adding 2 reps to the Front Squat each interval as long as you are able. 

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