Read more at www.afscrossfit.com
Strength:
2 Hang Snatch @60%
Perform 2 snatchs every 2 minutes for 14 minutes.
Skill:
Tabata Pull Ups
WOD:
15min AMRAP
15 Calorie Row
10 Hang Power Snatch (40/25)
N.B One work one rest
Read more at www.afscrossfit.com
Strength:
Hip mobility
Back squats 6×2@80%
Skill:
OMEM8 complete 5x ring dips (if you are competent add weight to make challenging, if you struggle reduce reps or scale with band)
WOD:
21-15-9
Burpee box jumps
Toes to bar
Run length of gym between movements
Read more at www.afscrossfit.com
WOD:
Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Read more at www.afscrossfit.com
Strength:
Ankle mobility and front squat max double
Skill:
20:10 protocol with pull ups chest to bar
WOD:
15min AMRAP (aka Christine)
Row 500m
12x deads @bw
21x box jumps 23/20
Read more at www.afscrossfit.com
Strength:
Thorasic mobility and 1RM deadlift
Skill:
20:10 protocol on handstand push ups
WOD:
Burpee nancy -
5 rounds of
25 burpees
15 overhead squats (40/30)
Read more at www.afscrossfit.com
The Open is DONE!
After 5 weeks we have come to the end of the Open season. 22 of you entered which is the most we have ever had and you have all experienced what makes CrossFit so special. Tonight saw 12 of us go head to head and I have to say the efforts that you all went too was awesome. There wasn’t a single person who didn’t contemplate parking the tiger after the last 3 burpees.
Many people at this point would highlight the firsts. The first double under, the pb dead lift, a first overhead squat. I am going to leave that to you guys to think about. Write in the comments your proudest moment over the past 5 weeks. My highlight has nothing to do with pb’s or new skills. My highlight was seeing 22 people, some who had only joined 2 weeks before deciding to sign up and give it a go. I set this gym up to build friendships, to coach open minded and hard working people to the best of my ability and see them flourish. These past 5 weeks I have seen my vision and my dream become a reality (that’s enough of the crossfit sentimental BS) .
Our leaderboard has also provided some surprises. Jamie left it late to top the charts but I’m sure that was due to a gammy knee hey Macca? It also saw “The Boz” absolutely destroy the tier 2 comp by actually finishing 4th overall which is a fine achievement for someone who didn’t actually like CrossFit in the beginning.
All in all we have had a cracking 5 weeks. The Open is about finding the fittest on earth. But for you and me it’s about testing our fitness. Seeing where our strengths are, having our weaknesses worked hard and giving us something to aim for next year, and that is being better then last. Hopefully we will see even more members join in and over the next 12 months we will be holding some in house competitions to encourage you to participate.
You may be aware that we recently entered the Divided We Fall games this year as we do every year. You may also have seen that one of our two teams has qualified as one of the top 100 to take part in Cardiff on the weekend of the 10-11 May. With this in mind we will be heading down to Cardiff for the weekend and invite any member who wants to come and support our team to join us. We will of course sample some of the Welsh hospitality on the Saturday Night so if you fancy it get your name in the comments and we can sort out transportation and accommodation.
GREAT JOB TAFS!!
Read more at www.afscrossfit.com
Strength:
Shoulder mobility
Establish 3rm Push Press
Conditioning:
Tabata Double Unders
WOD:
Cindy
5 Pull Ups
10 Press Ups
15 Squats
NB: 10 minute time cap
