Daily WOD results
3x4 Sh 10 Fwrd, 2) bwd 3) skipping rope run
2x[10 prone retractions, 20s HS walk and hold, 10 alt prone K2E,
2x[6 lat banded DL, 8 good mornings, 60s banded wrist mobility
8x3 SDL or DL inc weight every two sets. Practise HS hold/ walk between
WOD - Teams of 3 (or 4 if you want to take it easy)
6min row max C
5 min T2B
3 min 5m MB passes 9/6kg
2 mi WB relay
1 min BBL hoops
We will run heats as soon as people are ready. If you can, check out the WOD here: http://games.crossfit.com/workouts/the-open
For those registered, you will be partnered up. You will do the WOD while being judged, then swap over and judge your partner. If not registered, you will still do the WOD but will not be judged.
The clock will keep running. So if you can come in a little early, or stay back a little late then that would be great. The only exception is the 6pm class where Fox has to be done and dusted by 7pm for the ZUU session.
Think Nate went Rx. Utu got on the BOOM board - second time now i think? it looks like Ash also got on the BOOM board. Is that right Ash? Nice work you guys.
FGB is a bloody tough wod, so well done to everyone who got the job done.
5X30 Skip and 2 burpees on the minute
12 alt dead bugs into core hold
8 alt bird-dog
8 sissy squats
Work on skills
Fight Gone Bad
Rotate each minute for:
Score is total reps
3x[4 inchworm with pushup, 10m spiderman, 10m bear crawl, roll back/shoulders for 1 min
2x[2x4 KB Bulgarian Sq, 2x4 sexy mermaid, 6 paused OHS
8x[3 drop snatches, 3 strict HSPU
4 rounds with 1 min rest between rounds of;
6 PP 50/35
6 Front rack lunges 50/35
6 alt pistols
6 PCl 50/35
6 Thrusters 50/35
5x50 skips as 20 normal, 10L, 10R, 10 boxers. Ankle stretch after 2 sets.
3x[kneel to stand OH Db, 2x20s T-spine twist, 4 cat skins, 5 OH wall squats (hands in OH position), 60s T-spine drape over roller (can hold Db's if want to)
build then 6x[2 OHS, practise false grip L-sit hang between
10 DL 60/40
5 BJ 70/60
8 DL 90/60
10 BJ 70/60
6 DL 110/75
15 BJ 0/60
4 DL 125/90
20 BJ 70/60
2 DL 135/100
25 BJ 70/60
One bar between 2.
Cutoff is 10 mins
Daily WOD and Results
This page is updated daily with the results being a direct photograph of our whiteboard at the gym. PLEASE MAKE SURE YOUR SCORE IS RECORDED BEFORE LEAVING YOUR WORKOUT so we can keep an accurate record of your workouts.