The first workout for the CrossFit Games Open is released today at 12pm.
The 6pm class will be your first chance to give it a go.

Today's Workout

6PM CLASS - CROSSFIT OPEN WOD

630am, 9.10am, 12pm
Snatch Balance
5 x
3 @ 85%
rest as required between sets

For Time:
21-15-9
kettlebell swings (32/24)
burpee box jumps 24/20"

Cash Out
5 x
5 pistols
10 pushups

The global CrossFit OPEN starts tomorrow. If you haven't signed up, you still have a couple of days to do so. Be prepared to work hard to climb up the leader board.



Jen gives it her all.

Today's Workout

Broken DB Bear

4 x
400m run
20 DU
5 db deadlift (17.5/12.5)
5 db hang clean
20 DU
5 db front squat
5 db push press
20 DU

Rest 5 min

Skill practice:
10 min to work on:

Pull ups - Kipping, Butterfly
TTB - kipping, max rep
Muscle Ups

Today's Workout

A.
Loaded Pull Up
3-3-3-3-3
rest 5 min

B.
Unbroken sets
5 x
5 box jumps @ 24/20" AFAP*
30 DU
rest 1 min btwn sets

L1
16 - 20" box, step up / down, 30 single tuck skips
L2
20" box, step up/down, 30 single tuck skips
L3
24/20" box, broken sets
5 min

C.
Unbroken sets
5 x
10 KTE
15 wall ball
rest as required between sets

Scale:
Broken sets
V sit ups


*as fast as possible

Cash Out:
15-10-5
GHD BE / Situps

The OPEN train is coming!
The first of the OPEN workouts will be released 12pm Thursday.
Workouts will be conducted this week and every following week at the following times:

Thursday 6pm,
Friday 630am, 910am, 1200pm, 6pm.
Saturday 730am.
Monday 630am, 910am.

If you have completed your OPEN workout there will be an alternative workout posted for you.
If you have not registered for the OPEN yet, you have until the end of the first round to do so. Hurry!
Be sure to sign up to Team CrossFit Wollongong.
Cost: $10.

Today's Workout

Warm Up
1 push up, 1 pull up, 1 sit up, 1 squat
2 push ups, 2 pull ups, 2 sit ups, 2 squats
up to 5@

B. AMRAP in 12 min
1 clean (95/65)
4 PPress
3 Thruster
2 Front Squat
5 TTB

C.
3 wall walks, 1 min rest x 5

D1. Accumulate 120 sec in L sit on pbars or hanging alternating with
D2. Accumulate 120 Handstand Hold

During the second day of the CrossFit Tour, we performed this workout. Our wave was at 12pm, in the heat of the day. The bars were scorching hot and girl's hands blistered - you had to grab them quick! Then those burpee box jumps that seemed to go on and on and on - pressing down on that hot surface. The kettlebell is light but by that stage you have no sense of humour left at all. If you can make it though the double unders, all you have left is the walk home.

Today's Workout

From CrossFit Tour Gold Coast
BURN

15 minute cut off
30 power cleans (60/40)
40 burpee box jumps 24"
50 kettlebell swings (24/16)
100 double unders
20m OH plate loaded lunges (20/15kg)

Today's Workout

Deadlift

10 x 60%
8 x 65%
7 x 70%
4 x 80%
2 x 90%
1 x 95%

rest 5 mins

10,9,8,7,6,5,4,3,2,1
wall ball (20/14)
box jump 20"

Note:
You need to know your 1 RM for the first part of this workout, if not, start with 150%bw as your base. Scale accordingly. Ie if 95% of 150% of your bw is way more than you have ever lifted, scale down.

Today's Workout

Buy In.
3 x
20 sec hollow rocking

A. Skill Practice Circuit 15 - 20 min
play
in no particular order, try everything.

candlestick pistols 4-6 @ leg
rope ascents 1-3
Russian pbar dips
bar muscle up
ring HSPU
monkey bar traverse
wall walks / reverse handstand


B.
3 x
400m run
max rep press (30/20)

Cash Out:
3 x
20 flutter kicks
10 Windscreen (side to side) TTB - straight legs no kip
5 strict pull ups

Q. Will I ever get a Muscle-up/Pull-up/Double-under/whatever?

Every skill is a privilege and honor of life. Its our lack of practice/faith/commitment that makes them look more like a dream than a reality.
CrossFit is mostly natural human movement, thankfully we are naturally human. “Getting it” is nothing more than knowing you can and making your body do what it already was born to.
The real question is; “What am I doing right now that gives me the right too gain a new weapon in my arsenal?”

Read more from Josh Bunch here.

Today's Workout

A.
6 x
6 KB clean and Press/Jerk L (24/16)
6 KB clean and press/jerk R

rest 3 min

B.
@ min on the min for 10 min
40 sec KBS, 20 sec rest (24/16)

L1 20 sec on, 40 sec off
L2 30/30

C.
@ min on the min for 5 min
3 muscle ups
OR
6 pull ups
6 push ups

Valentine's Day!
Let's get your heart racing. Tonight's 6pm class is open for you to bring your partner, friend, neighbour...to participate in a workout.

Today's Workout

For 630am, 910am and 12pm

A. 200 double unders. Each break = 5 burpees
OR
max rep DU in 4 min
OR
DU practice

rest 3 min

B.
AMRAP in 20 min
3 PC (power clean) @ 75% bw
3 rounds of Cindy
(3 x 5 pull ups, 10 push ups, 15 squats

C.
max rep TTB in 4 min