We all hate burpies – so here is the second WOD of the AndFit open:

WOD

7min AMRAP

Burpees

Then: Mobility / skill work

Check out the below videos for some advise and inspiration

Strength

Deadlift

1 – 1 – 1 – 1 – 1

Compare to the 3rd of Feb

WOD

7 Rounds for time:

5 Pull ups

10 Box jumps (50/40cm)

15 Swings (24/16kg)

7 rounds for time:

Run 200m
7 Front Squats (80/60kg)

60 second rest

Coach Dan

WOD

Complete as many reps as posible at each of the stations. You will have 2 minutes per station with no rest between excercises.

We will do 3 rounds of the workout with a 1 minute break between rounds.

Station 1: Ring press ups

Station 2: Stationary jump lunges

Station 3: Shoot throughs (45cm box)

AndFit Open

The world wide CrossFit Games start in only 3 days! The first stage of the competition is called the ‘Open’. This is a five week online compitition and we’re going to take casual participation by having our own 5 week Andfit Open. Each week for 5 weeks a workout will be released on the Games site – games.crossfit.com. You will have 2 opportunities during the week to come in and do the ‘Games’ workout – at any of the Thursday sessions and on Saturday mornings. I’ve created a members only page – Andfit Open 2012. To access this page you need a password which I will give to you all at the sessions this week. On this page I will post the results of all those taking part from our gym, some results from other NZ competitors and some of the top athletes scores around the world. The first ‘Games’ WOD will be this Thursday, so make a big effort to get in the Cage and take part. Its going to be lots of fun, and as always the workouts will be scaleable for all abilities. Lastly make sure you check out the articles and videos on the CrossFit Games site games.crossfit.com, its inspirational!

Gymnastics

TABATA Double unders

WOD

3 rounds

800m Run

50 sit ups

50 Push press (30/20)

Wall plank: 3 rounds

10 sec -10sec rest

20sec – 20sec rest

30sec – 30sec rest

WOD

4 / 8 / 12 / 16 / 12 / 8 / 4

1 arm KB swings (16/24kg)

Hang power clean (20/30kg)

Buy out: 3min Plank

3-3-3-3-3

WOD

‘GRACE’

30 Clean & Jerks for time (60/40kg)

Matt S 130kg Bench BOOM!

WOD

In pairs perform the following 20min AMRAP

Buy in of 100 KB SDHP (24/16kg)

(Partner 1) 20 BB Traveling Lunges 30/20kg

(Partner 2) 40 Air Squats

(Partner 2) 20 BB Traveling Lunges 30/20kg

(Partner 1) 400m Run

“You cannot dream yourself into a character; you must hammer and forge yourself one.”
- Henry David Thoreau

Wade, Abe, Jacqui, Anya

WOD

‘Kelly’
Run 400m
30 Box Jumps (60/50cm)
30 Wall Ball 9/6kg
Five Rounds

WOD

‘Cards’

The class split into groups of 2 or 3. The task: Get through a deck of cards. Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m for each card.

The exercises;

Clubs = Kettlebell swing (24/16)

Diamonds = B/B Clean & jerk (40/30)

Spades = Sit up

Hearts = Run 400

Joker = 20 burpies