Read more at www.afscrossfit.com
Part A)
100 double unders
- straight into 24min AMRAP
11 burpees
7 gtoh@60/40
13 back squats@60/40
once finished do another 100 double unders Cap double unders @4mins both before and after
Read more at www.afscrossfit.com
Part A)
More thrusters lol
find a 2 rep max from the ground 
Part B)
20min omem
5x deadlifts (@65% max deadlift)
4 shuttles of gym floor
- this is a lot of deads so be careful with each reps
Part C)
75 sit ups
Read more at www.afscrossfit.com
Part A)
3rds
20 alternating dumbell snatch @30/20
40 double unders
Part B)
FRAN time
21/15/9
Thrusters
Pull Ups
Part C)
50 ghd back extensions
Read more at www.afscrossfit.com
Part A)
Back squat 4×7 heavy as poss aim to hit your 5rm for 7
Part B)
100 pull ups
75 HSPU
50 box jumps 24/20
25 power snatches @70/45
12 muscle ups
17min cap
NB: if 100 will take ages or ruin your hands scale ale pull ups to ring rows HSPU to push ups and muscle ups to box dips
Part C)
Tabata pistols
FRAN TOMORROW!!!
register for the Open here: games.crossfit.com
Read more at www.afscrossfit.com
Part A)
Row 3x500m max effort rest while 2 other people row
Part B)
5rds
each rd is 3mins with 3mins rest -
within each window try to complete
30 air squats
20 deadlifts @70/45
10 stoh@70/45 if youn finish it remaining time is max burpees
Part C)
50 ghd sit ups
Read more at www.afscrossfit.com
On February 28th we see the kick off of the CrossFit Games Season. The Open is the first step on the ladder towards reaching California and throwing down with the beasts of CrossFit.
Registration for the Open has now opened and to some of our newer members there is some confusion as to what the Open is all about. There are videos on the games site and you can register on games.crossfit.com As I and a handful of others have already done.
After 5 years of taking part in the Open here is my take on it and hopefully an insight into what to expect over the 5 weeks and what should be the mindset of those taking part. Firstly I’m going to go out on a limb and say none of our members are going to reach Carson and smash Rich Froning or Annie T So what’s the point you may ask? The point is very simple, to compete! Firstly to compete with yourself. Those that have taken part in years gone by already have the chance to see how they have improved in the past 12 months. For those who are thinking about it for the first time it is a chance to test your fitness in a competitive environment. Nothing pushes us harder then when we are accountable for our efforts and it never ceases to amaze those people how much more they are capable of. Secondly there is the chance to compete with your peers. Training with friends and pushing each other is why we all like CrossFit and training at AFS. Competing with each and pushing each other is even better. Some of the most electric moments of our 5year history have been during the Opens. Pushing each other into the pain cave then coming out the other side, high fiving maybe fist bumping if you can get away with it and feeling the accomplishment of not having left anything in the tank is amazing. And thirdly a chance to compete with the Rich Fronings and Camille Le Blanc. These guys are truly freaks of nature but they still do the same as us. They hit Fran, they take on the Filthy a fifty and they enter the Open. When all is said and done we can enter our scores and who knows…one of us might just be close ;).
What Should you expect? CROSSFIT is the answer. Over the years the organisers have done a marvellous job of creating a format we all can take part in. There will be Double Unders, there will be pull ups and there probably will be those damn burpees plus all the other things we do every day in the gym. I have seen people make huge strides forwards when they see a WOD containing some weaknesses usually side stepped. The Open made them take on their weaknesses and actually improve them and go on to surpass their own expectations. This year the organisers are allowing a scaled option. This means that the WOD will be accessible to all even more so then previous years. You will be allowed to choose to scale the Wod and still have a score register on our gym leaderboard. We are going to program the WODs in for Thursdays beginners class where we will practice the elements of the WODs, run through WOD management then Throwdown TOGETHER!
We will be doing each workout every week and as a Community these events go a long way to building and strengthening our Gym. As a rule I like to let you guys find your feet and push yourselves at your own pace. I am however encouraging all of you to take responsibility for your fitness. Make yourselves accountable and give a purpose to all this training we are doing. Without goals life is extremely boring and training without goals leads to a loss of motivation and without motivation people fall off the wagon. It will be my pleasure to Throwdown with each and everyone of you as it is for Dave, Darren, Macca, Bozzy and all of us old fuckers!!! Come and join the fun and be a part of a cracking 5weeks.
G-Unit
P.S. I think a gym party at the end might be on the cards
Read more at www.afscrossfit.com
Part A)
Front sq 10×3
work up to max
Part B)
12min amrap
10 push press @60/40
10 sumo deadlift high pull
Part C)
Tabata hollow rocks
Read more at www.afscrossfit.com
Part A)
In a pair:
partner a does 1 muscle up and 1 hspu deficit if poss.
Then partner b does the same then a does 2 of each then b does 2.
-So on til 10+10
-scale to pull ups and press ups or ring rows
Part B)
5 rds
20/15 calorie row
20 swings @32/24
Part C)
Run 1mile
Read more at www.afscrossfit.com
Part A)
Strict press 7×3 work up to max
Part B)
5rounds
1min max power snatch (60/40)
1min max burpee over bar
Part C)
50x back extensions on ghd
Read more at www.afscrossfit.com
Part A)
Tabata pistols
Part B)
12-1 overhead squats @60/40
1-12 toe to bar
Part C)
Tabata push ups
Read more at www.afscrossfit.com
PartA)
Est a heavy single of the following complex:
1 x Pwr Clean
1 x Hang Pwr Clean
1 x Hang Squat Clean
1 x Touch and go Squat Clean
Part B)
10 rds
11 x Wall Balls
11 x Pull Ups / Ring Rows
Part C)
75 x Sit Ups
for time
Read more at www.afscrossfit.com
Part A)
Ring Push Up Ladder in singles once you are out
rest 5mins
complete front Sq ladder @BW/75%BW
Part B)
Jackie – Row 1000m
50 thrusters, 45#
30 pullups Weighted Pull Ups 3-3-3-3-3
Read more at www.afscrossfit.com
Part A)
Back Squat 6×1
You choose weight
Part B)
10 Min EMOM
Without dropping the bar complete the complex -
Squat Clean Thruster+2 Push Press+4 Front Rack Walking Lunge Steps
Part C)
Partner Row 6minutes alternating every 45 seconds max calories.
Read more at www.afscrossfit.com
Part A)
1-10 burpees over bar with partner
Part B)
Barbara
20 pull ups
30 push ups
40 sit ups
50 squats
rest 3mins repeat for total of 5rds
Read more at www.afscrossfit.com
Part A)
2 min Handstand Hold (cumulative…free standing if you can)
Part B)
30 Rounds for Time
1 Clean and Jerk 70-75%
1 Muscle Up / 3x Strict Pull Up / 5x Strict Ring Row
Part C)
2 minute hand stand hold again into
5rds not for time of:
15 v-ups+15 tuck ups+15 hollow rocks
Read more at www.afscrossfit.com
Part A)
Bench Press3-3-3-3-3
Part B)
10 Rounds
10 Thrusters 40/30
10 Burpees Box jumps 20″ (Scale to bar over burpees)
Part C)
Alternating Tabata
20s Hollow Rock
10s rest
20s Pistol/air squas
10s rest x 8
Read more at www.afscrossfit.com
Part A)
Find a 1 rep Heavy Power Clean.
Part B)
10 Min EMOM 2 Power Cleans HEAVY
Part C)
20 Min EMOM
Odd: 6 Front Rack Walking Lunge Steps 80/55 (3 each leg)
Even: 15 Pull Ups
Read more at www.afscrossfit.com
Part A)
Find a heavy single Back Squat
Then 4×3 Back Squat @90% – 20min window
Part B)
Tabata Dumbbell Push Press 25/17.5
20 Min EMOM
Odd: 20/15 Calorie Row
Even: 10 Box Jumps 24/20
Read more at www.afscrossfit.com
Part A)
Omem for 10mins
sq clean 3 reps @-80%
dont be afraid to push yourself
Part B)
10 Rounds
10 Strict Pull Ups
10 GHD Sit Ups / sit ups
Part C)
75 burpees for time if you like
Read more at www.afscrossfit.com
Part A)
10 min EMOM of 4 parallete HSPU
Part B)
Isabel
30 snatches for time @60/40
Part C)
6 Rounds
500 M Row
50 Doubles
Rest 1 min between rounds
Read more at www.afscrossfit.com
Part A)
8min amrap
5 pull ups
10 push ups
15 squats
imo is 10 rounds so pace for this
Part B)
10min muscle up prac or in a pair or a three amrap sets of 3/4 muscle ups
Part C)
1-2-3-4-5-6-7-8-9-10
floor press @100/65
deadlifts 75%
