Friday, so soon!

Riot

Its almost time, just 4 weeks away we will be heading to In2 Farnham for the 2016 Riot. 

Currently we have a superb line up of 19 teams, but its still not too late to get involved. Give me a shout if you are keen and I will do what I can to get you in a team.

Open

Registration is now OPEN for the 2016 CrossFit Open. Your chance to be a part of the worldwide CrossFit community and to see where you rank in the world. 

Over 5 weeks, you will have the chance to test yourself in all areas of your fitness! 

We will be completing the WODs each Saturday morning for 5 weeks. Where we expect you guys to create one hell of buzz like you did last year. 

Sign up, come down, lift, judge, have fun!

End of Class Wrap Up

Starting next Monday, after each class, the coach will be giving a brief feedback of their observations of the session. 

i.e. telling how awesome your gainz were for the hour and what you can work on next time. 

This will also provide a great time for everyone to get their scores on the board following the WOD (if applicable) and to high five it out with one and other. 

So, when you've finished your WOD, don't rush off. Soak up the information that the coach will have to offer.

Next Weeks Programming

Oly lifts, gymnastics, Open workouts... All. Kindz. Of. Gainz:

Monday:

Workout of the Day:

A) 20 min EMOM:

First 10 mins:

2 Power Snatch
2 OHS

Second 10 mins:

2 Snatches

B) 2 x 4 min on / 4 min off:

8 Burpees Box Jumps
8 Thrusters (42.5/30kg / 35/25kg / 30/20kg)
8 Toes To Bar

Tuesday:

Workout of the Day:

A1) Front Squat (31X1): 3-3-3-3-3
A2) Weighted Pull ups: 5 x 5

B) 21-15-9 DB Push Press (20/15kg)
Deadlifts (100/70kg / 80/55kg / 60/40kg)

Wednesday:

Workout of the Day:

A) In 7 mins Accumulate:

90 secs L Sit Hold
90 Secs Chin over bar Hold
90 Secs Ring Support Hold

B) Every 3 minutes for 5 Rounds:

10 Push Ups
10 Toes To Bar
10 Wall Balls

C) 8 Min AMRAP:

16 DB Snatch
8 Burpees

Thursday:

Workout of the Day:

A1) Power Cleans: 5-5-5-5-5
A2) DB Strict Press: 5 x 8-12

B) Open Workout 11.1 and 14.1

10 min AMRAP

30 Double Unders
15 GTOH 35kg/25kg

Friday:

Workout of the Day:

A) Push Jerk: 1-1-1-1-1

B) 10 - 1 Push Press @ 50% part A

After each set, perform 2 rounds of:

5 Pull Ups
10 Push Ups
15 Air Squats

(25 min time cap)

Saturday:

Workout of the Day:

35 min AMRAP, in pairs:

11 KB Swings - each
11 Box Jumps - each
400m run - together
11 Burpees - each
11 Wall Balls - each

1 person completes the KB swings, and then the other before moving on to the box jumps etc

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