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!