Due to popular demand there will be a minor change to the morning class timings, it will be scheduled as follows.

The change will commence on Monday 12th November 2012

• 7am-8am – CrossFit Class
• 8am-09:30am – “OPEN GYM”
• 09:30am – 10:30am – CrossFit Class

I strongly encourage you to make use of the extended “OPEN GYM” time to get in and work tekkers, mobility before the next class, remember feel free to complete your WOD in OPEN GYM time; however it wont be coached 🙂

Friday Competition Training

Competition training will still be scheduled for a Friday night at 7pm-8pm. This is open to anybody who is competitively orientated and has a desire to compete. There will be a specific Competitors WOD programmed or you can work on advanced tekkers. Team WODs will still take place in the earlier classes; however 7pm-8pm will be solely for competitior training.

TEAM WOD

Warm up

Run 800m, Stretch and mobilise

WOD – in pairs in a 20 minute time cap

• 100 Burpee – Box Jumps @ 20″/24″
• 100 Wall Balls @ 6kg/9kg
• 300 Double Unders
• 100 Wall Balls @ 6kg/9kg
• 100 Burpee – Box Jumps @ 20″/24″

In remaining time AMRAP:

• 10 Air Squat Jumps
• 10 Press ups

COMPETITORS WOD

For time:

Spend 12 mins to establish a 1RM Power Clean

Work on HSPU tekkers

rest 10 mins,

For time:

• 10 Bar Muscle Ups
• 20 Deadlifts @ 100kg/140kg
• 30 Power Cleans @ 40kg/60kg
• 40 KB Swings @ 24kg/32kg
• 50 Calorie Row

*Scale as needed*