Endurance
8 x partner 400’s
6 x 400 / 90s RI – 800 / 60s RI
Endurance
8 x partner 400’s
6 x 400 / 90s RI – 800 / 60s RI
Warm up and skills – work on all the aspects featured in open WOD 13.2
—————
Black box WOD – turn up – tune in – WOD out
Come along and see what we have planned.
—————-
Tomorrow at 6:15 we will have the first official run through of 13.2 – bring your A-game.
Handstand Push up skill work and Kipping progressions
———–
3-3-3-3-3-3
Overhead Squats
———–
3 RDS for time
15 T2B
12 Thrusters @ 70% of max 3RM OHS
9 Handstand Push ups
Post loads and times to comments
What a fantastic day with some fantastic people – you all did amazingly well. I am so proud of all of you who kept on going through the hardship and pulled of new skills in such a short time and lifted weights in ways they had never done before! You guys RAWK!
OCF – NEVER STOP – NEVER DOUBT
What a fantastic day at OCF with all our registered athletes and some newcomers taking part in the open workout 13.1. The family got behind everyone and screamed until our throats were sore. I really am impressed with everyone that took part in their first open. long may your experiences in CrossFit be a satisfying!!
Open workout 13.1
17min AMRAP
Men/women/scaled men/scaled women
40 Burpees
30 snatches at 35/20/30/15
30 Burpees
30 snatches at 62.5/35/40/25
20 Burpees
30 snatches at 75/46/50/35
10 Burpees
As many snatches as possible in the remaining time at 92.5/55/60/45
Post total score of reps to comments.
Check out the video below by Kstar of key mob moves that are imperative to do before embarking on 13.1!
Good luck to all our athletes – today’s session was a very good one in getting us all ready for the start of the open. 🙂
Black box workout – turn up, tune in, drop out. 🙂
We will also be running over tekkers for The Open WOD 13.1 for those taking part.
I can’t wait for the First WOD to be released!!!
NEVER STOP – NEVER DOUBT
Skills – Double Under Workshop
————-
‘Annie’
50,40,30,20,10
Double Unders
Ab Mat Sit Ups
—————
‘Cindy’
20min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Post Times and Scores To Comments