WOD – Thursday – 101013

From the Blog

WOD – Thursday – 101013

“It is not a daily increase, but a daily decrease. Hack away at the inessentials.”
― Bruce Lee

On the weekend we had an awesome WOD – Hotshots 19. So named after the Granite Mountain Hotshots firefighting team in Arizona, USA. We missed the boat a little bit but I’ve wanted to do this WOD here for a while, we finally were ready and so it got programmed in. For more info about the workout and the social contributions it has helped to obtain for the victims families, please visit https://hotshots19.crossfit.com.

Here is the calm before the proverbial storm, bars laid out and ready to be slicked up with sweat.

readytolift

3,2,1, GO! And so commenceth the hero WOD 🙂

321go

For those of you who are in the know, we now have MSG shirts and singlets. There are guys and girls tees and singlets. If you would like to buy one they are $25each. But for your first one, we’ll let you have it for $20 🙂

Chat to Bigdog for one. Cash only at this stage comrades.

Bigdog and Littledog are pumped to rep our box 🙂

bigdogandlittledog

Open & Rite of Passage

A. Muscle Snatch + Overhead Squat
4 x 3 + 5 @ m.20kg,f.15kg

B. For time:
– Skin the Cat x 20 reps
– Box Jumps x 20 reps @ m.30”,f.24”
– Row x 2000m
– Double Unders x 200 reps
– Run x 2.4km

* Rest precisely 1 minute between exercises (INCLUDE REST IN TOTAL TIME)

Workshop #7

– Skipping technique
– Double under technique
– Butterfly situp technique

WS#7 WOD:
“Annie”
50,40,30,20,10
– Double Unders
– Butterfly Situps

IF YOU FEEL THAT YOU SUCK AT SKIPPING, DOUBLE UNDERS OR ARE OTHERWISE IN NEED OF SOMETHING FUN TO DO ON A THURSDAY NIGHT, COME UP AND DO THE WORKSHOP.

MESSAGE BIGDOG TO BOOK IN IF YOU WANT TO JOIN IN – FREE FOR MEMBERS – A FILLION DOLLARS FOR NON-MEMBERS.

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