Workout of the Day

WOD 27.02.2017

Well done to those who completed the 1st Open Workout “17.1”! For those who still need to complete it or want a 2nd attempt at the workout, there may be an opportunity to do it Monday IF a judge is available. If you are doing “17.1” during class time please stick to the “Open Gym” area and please respect the class while whiteboard briefs and tekkers are going on by keeping the noise to a minimum! Remember it is your responsibility to sign in to your CrossFit Games account online and submit your score. To be safe, please do this by no later than 9pm on Monday, we will login shortly after this time to verify scores so you can see yourself on the world wide leaderboard!!! If you have forgotten your score, we will post a photo of the whiteboard after 8pm so you can take a look.

Warm Up:
Assault Bike 2000m
Stretch & Mobilise

3 Rounds Of:
10 Air Squats
5 Press Ups
10 Lunges
5 Burpees

Wallball Tekkers

WOD:
20 Minute Ladder of
5 Wallballs @ 6/9kg
5 Ab-Mat Sit Ups
5 Double Unders
10 Wallballs @ 6/9kg
10 Ab-Mat Sit Ups
10 Double Unders
15 Wallballs @ 6/9kg
15 Ab-Mat Sit Ups
15 Double Unders
20
20
20
25
25
25… Continue As Far As Possible

On 0, and when the Clock hits 4, 8, 12 & 16 Minutes Complete = 10 Burpees

* Scale WEIGHT as needed
* Scale DU’s for 15 Reps Every Time or Single Unders @ 3 – 1 (15-30-45 etc)

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp