Games Open WOD 13.4 Released

Games Open workout 13.4 will be run as the WOD on Friday: all athletes are asked to turn up promptly to the class times and to bring all necessary kit. Wrist wraps, Voodoo Floss bands, tape and speed ropes will be available for purchase for those that require them.

The Saturday and Sunday open gym sessions will be suspended to run heats […]

WOD

For time:

1 block run

21 – wallballs, kb swings, boxjumps

2 block run

15 – wallballs, kb swings, boxjumps

3 block run

9 – wallballs, kb swings, boxjumps

WOD

A. Row 1000m for time

B. 10min AMRAP
5 pull ups (chest to bar)
10 press ups
15 squats

Tonight, 19.15, there is weightlifting on with Ray Cavanagh.
Thursday, 19.15, mobility is on with Jonny.
Friday 13.4 will run as the regular workout of the day, it will also run all weekend.
Monday 1st we will be closed all day.
13.5: we will unfortunately be closed on Saturday 6th as we are hosting the Scottish Open. All members are welcome to come […]

WOD

A. 3×5 back squat

3×3 push press

3 sets weighted/strict pull ups (max reps)

This week we have Olympic weightlifting on Tuesday night at 19.15 in place of the WOD, it is a perfect opportunity to work on your technique as cleans are still yet to turn up in the Open.

Thursday there is no 19.15 WOD and instead is mobility with Jonny, this class will work on enabling better range of motion prior to taking on 13.4 on […]

WOD

For time
15 wallballs
Then
10 to 1 / 1 to 10 rep ladder of
Kb snatches (kb swings for Fundies)
Pistols (air squats for Fundies)
Then
50 wallballs

Thursday will have a straightforward WOD and judges will be available to go over 13.3.
Thursday night, 19.15 will be mobility and will look at improving mobility specific to 13.3.
Friday is 13.3, come in, get judged, register your score and cheer on others!
On a final note, we would like to take the time to say […]

WOD

10min AMRAP

30 double unders

15 hang power cleans 40/25kg

There is no 19.15 WOD on tonight, instead there is olympic weightlifting with Ray Cavanagh

Thursday will be open gym all day and judges will be available to judge 13.3.  At 19.15 Jonny will be hosting a mobility session geared towards preparing athletes for the 13.3 workout on Friday.

WOD

Heavy clean

3×3 back squat

then

3 sets of

25 strict push ups

10 strict pull ups

– be strict on movement standards, add resistance if necessary

Another amazing weekend of competition wraps up and we are reminded once more just how supportive and strong our community is.  Keep up the good work, get those tight muscles on mobility balls and rest those vocal chords to cheer on those in […]

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

For a downloadable PDF of the workout, click here.

Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.