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"TEAM WOD" SUNDAY SESSION - DARCH Tavern 6.30pm onwards 
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SKILLS
Ring Dips After Sunday session make sure to get on down to the Darch for a post CrossFit Open get together. No OLYMPIC LIFTING this Saturday. Next week, new times for Oly Lifting is 9.30am WOD: 5 Rounds for time of: 5 x Squat Cleans (65/45kg) 7 x Dips 9 x Renegade Rows (12.5/8kg) Rest 3 mins then complete: 5 x 200m Sprints Record time for each. Good luck to Sue this weekend in Melbourne competing in the Tough Mudder. WOD: 15 x KB Swings (24/16kg) 1 x Burpee Descending KB Swings to 1 and ascending Burpee's to 15 No Oly Lifting this Saturday. Back to normal next week but at 9am. SUNDAY - Dinner after the session at the Darch to celebrate the end of the OPEN and the great efforts and results of you guys.    "BENCH MARK TUESDAY" 'REX BASELINE' 500m Row 40 x Squats 30 x Situps 20 x Push Ups 10 x Pull Ups THIS WEEK: BOOTCAMP: All week at the gym, morning and arvo guys. OLY LIFTING: Saturday Morning 1030hrs STRENGTH: Cycle 4 Week 2 SKILLS: Snatch Balance TOUGH MUDDER SQUAD: TBA - More on this shortly  STRENGTH: Deadlift 5 x 5 WOD: 21,15,9 of Deadlift (100/70kg) Overhead Lunge Walk (20/10kg) Jumping Squats (30/20kg) Well done to all who completed the CrossFit Open WODS. A great effort by all with some excellent results and achievements. Being the first OPEN for a lot of you there can only be bigger and better in store next time. We wait now for the final results to see how we went overall, but whatever it may be congrats people, it has been a pleasure watching you give it your all.   AMRAP 15 mins of: 100m Sandbag Run 10 x Power Snatch (40/30kg) 10 x HRPU Remember last opportunity tomorrow afternoon and Monday morning for 12.5. Amazing results and efforts so far with all that hard work on pull ups paying off. Great work people. If you can get on down Sunday at 4pm to see our athletes in action. SKILLS Skin the Cat Front Lever Great effort by those who attempted 12.5 yesterday. Keep up the hard work guys. Nearly there. OLY LIFTING - Saturday 10.30am "TABATA" 8 Rounds, 20 seconds work, 10 seconds rest of: SDHP (24/16kg) Up and Overs Dead Bugs Single Unders 12.5 LAST WOD Guys!!! Don't forget Oly Lifting Saturday at 1030hrs. REX would also like to welcome Eric from San Diego - CrossFit San Elijo, who has been training with us for the last couple of days. Hope you enjoy your time in Perth mate.   |
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