Please see below to plan your food for the Saturday Social, if you can't make the Saturday please sort out your donation with a team mate
Team 1 - Afternoon tea and sandwiches
banfield Debbie barns Emma kelly Nia Milenova Anna Hayden Sarah akin-smith Nick Watkins antony blair jack jesseman kelly rogers robert sykes Team 2 - Latin caroline
watson skarlot leon Brooklyn carter Nathan Thompson james mcewen chloe walker-pansecarl roberts david ellis cristina lujan barroso melinda magyar Team 3 - Cheese and Biscuits justine
sadler ese kousin Shannon loughlin Rebecka Asp luke sutcliffe Adam tipper tom Woddley simon wheeler jenna udall alice debnam Team 4 - Paleo hannah
martin ryan parker Joe summershayley Paterson Roger woodall hayley tipper james akin-smith natalie andrew nick phelps nada nabil
Team 5 - BBQ and drinks nicole
mundy andrew collinsonchantal scottmartyn lever
If you can't make Saturdays, don't worry you can still do the WOD in Friday's classes
We will not be running a 7:30pm class Friday evenings during these 5 weeks
Book in online
I have now updated the booking system for the next 5 Saturdays, so you can book into specific time slots to do your Open WOD. The Gym will be open from 8am so those getting ready for 830am have plenty of time to warm up.
The classes have been limited to 5 people depending on the WOD, this may be subject to change on Friday. With not knowing what the WOD will be till early hours friday, I have to ensure you all get the best chance and room to do the workout.
I ask that all members try and judge one class so its fair on everyone, so either the class before or after yours.
This will start after the kids Open WOD, the booking system says 12-3 as a rough guide. Teams w…
CrossFit Open Register for our in house social comp
Link for Registration PLEASE CLICK HERE
As you are aware we will be dividing the gym into 5 teams, each week a team will be responsible for providing food for the gym.
This is for everyone and is a great way to be involved in the Open
Looking forward to some healthy competition and not so healthy food
Heres a reminder of what to Expect
8am 5 rounds min 1 - 20/15 cal row min 2 - 10 burpees min 3 - 5 bar muscle ups min 4 - rest 9am teams of 3 100 Box Jump Overs 100 Thrusters 100 Chest to Bar Pull-Ups100 Thrusters 100 Box Jump Overs10am Snatch Bal 8x1Snatch complex hang snatch + snatch 8 x 1 Snatch high Pulls 5 x 2
Double DT10 rounds 12 deadlift 9 hang power clean 6 push jerks with a twist extras Body building Friday 3 x 20 alt standing KB
Press 3 x 6 reps Ring pull ups 211 tempo 3 rounds 5 strict TTB 30 sec Wall facing HS
HOLD 5 ring rows 3 sec hold 30 wall squat hold
8am in 3s 12 min AMRAP 25 KB swings 24/16kg 25 wall balls then 3 min AMRAP max effort pull ups 9am in 3s 3 x 5 min AMRAP 5 power cleans 5 STOH 3 burpees over bar 10:00 amclean grip OH squat 8 x 2clean and jerk 8 x 1 clean pull 5 x 3
8:00 am5 rounds, every 3 min 20/15 cal row 20 DB snatch rest remaining time 9:00 amevery 3 mins, 10 rds 6 clean and jerks 8 burpees over bar 10 TTB 10am Snatch Bal 6 x 2 Snatch complex snatch high pull + snatch 8 x 1 Snatch Pulls 5 x 3