Protected: WOD/Blog

Well done to all of those who participated in 16.1 we are stoked for those who gave it a go!! Remember to submit your scores.

Strength: Front squat 6×3 start @ 60% building weight

WOD: For time
800m run/row
30 squat cleans 60/40
800m run/row
30 power cleans

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Just a reminder that for the next five weeks the Friday evening classes and Saturday morning classes will be dedicated to doing the open WOD. Any questions then feel free to message us😊
The open is here!!!!
1km run
Rest your run time
800m run
Rest your run time
400m run
Rest your run time
200m run

WOD: 10min AMRAP
5 Burpee
10 S2OH 50/30
15 Deadlift

Dont be left out, Join the rest of the Pack as we Hit the Crossfit Open!!!! Only 1 week Left

#Wolfpack #Getsome

Partner Wod:

Based off Andfit 3’s chipper wod 4

20 Front squats 70/50kg

40 Pullups

60 over partner burpees

80 TTB

100 KB snacth 24/16kg

#Partners alternate reps but must not do more than 10 reps at a time.

#Kb snatches must be alternating arms

A lot of people have been asking about the WODs for the open this year. To be honest they’re just your normal everyday WOD, nothing OTT or super unachievable. The open has scaled divisions as well so you’ll be okay😀 Head over to games.crossfit.com and sign up.

Strength: Snatch tech building in weight 25mins

WOD: 9min AMRAP
15 T2B
10 Deadlift 35/50
5 Snatch

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