Skill
Toe 2 Bar skill session. strict/kipping/stringing them together.
WOD
10 min AMRAP
5 x Push press
3 x t2b
1 x wall climbs (chest to wall for RX)
Rest 2min, THEN:
in groups of 2-4 15mins to reach 1rm backsquat off racks.
Strength/Skill
KB Complex EMOM – 10mins
Every minute on the minute (EMOM)
2 x the following complex:
KB clean left arm, goblet squat, kb clean right arm and goblet squat
WOD
5RFT
24 x sit ups
12 x OH Plate lunge 20/10 (alternating)
50m plate carry 20/10
14min cut off
Skill
Upside down stuff! – Handstands/Headstands/HSPU’s….getting comfy with your feet in the air.
WOD
Well…we did it last time in December 2013 and we had about 20 athletes turn up and give it a crack. I think a lot of people surprised themselves and might have even enjoyed it?! Imagine that! So whether you did it last time and are coming to smash your last time, or are doing a 5km run for the first time…come and do it alongside your CF family so you can all suffer together 
5km run
followed by a good long stretch session…oh go on.
Strength
In pairs or threes, take 15mins to work to your 2rm deadlift. Ensure you rest between sets.
WOD
200m run
5 Burpees
5 x Deadlift 80/60
5 x DU’s (quadruple for singles – 20)
10 x Burpees
10 x Deadlift
10 x DU’s (40 Su’s)
20 x Burpees
20 x DL
20 x DU’s
10 x Burpees
10 x DL
10 x DU’s
5 x Burpees
5 x DL
5 x DU’s
200m Run to finish
18 minute cut-off
So, Friday we find out what is in store for us for 14.2 – we’ll know this at 2:00pm NZ time! We will be doing 14.2 for the Saturday session as well as all the sessions on Monday. Anyone able to come down and help out with judging and equipment who aren’t going to join in on Saturday would be awesome too…if you haven’t experienced competing or spectating in this environment, you should really come and check it out.
So…Friday’s WOD…
Skills
12min 25m Sprint EMOM
1 Sprint the 1st minute, 2 Sprints the 2nd minute, 3 the 3rd, and so on…until you can’t complete the distance for the given minute.
WOD
‘Annie’
50.40.30.20.10
Double unders and sit ups
12min cut off
2min rest then
Max reps push ups – 2 attempts with 1min rest in between.
Skills
CrossFit Open – Skills and judging session
Pull-ups/Chest to bar/Wall balls
WOD
‘Karen’ – you’ll love her
15min cut off
Strength – 20mins
10 x 10 Back Squats @40-60% 1rm
45s – 1min rest between sets.
WOD
‘Kettlebell Hell’
12min AMRAP
8 x SDLHP 24/16
6 KB Goblet Squats 24/16
50m KB weighted run 24/16
Each time the KB is put down = 10 x sit-up penalty
Strength
20mins to work to 1rm bench press (in 2 groups)
WOD
3RFT
12 x 1 arm kb thrusters 24/16 (6 on each arm)
6 x burpee box jumps 24/20
3 x Wall climbs
100m run
12min cut off
By popular demand we will give those who are registered for the CrossFit Open, the chance to repeat 14.1 in any of the scheduled sessions today. For the rest of the CrossFit Open, the workouts will be the programmed WOD for the Saturday session and all of the Monday sessions. Registered athletes will be judged in an official manner with scoresheets and all others will be judged and counted also, but a scoresheet not used.
Skills/Strength
Clean Technique using 50-60% 1 rm
6-6-6-6-6-6 – rest at least 45s between sets and focus on keeping the bar close to the body and using the ‘shrug’ to generate the power to ‘get under the bar’.
Double Under technique
WOD
Either 14.1
OR
10min AMRAP
5 x T2b
10 x Box Jumps
Strength/Skill
Push ups – 3 x max effort sets with 45s rest between sets
rest 2mins then:
Pull ups STRICT - 3 x max effort sets with 1min rest between sets
WOD
21-15-9-
Deadlifts 80-60
Lateral bar jumps
Knees to Elbows
200m run is the ‘dash’ in between sets with run to finish.
16min cut off.