NYE Team WOD!!! @11AM

And so another year draws to a close, for some it'll be your first year in CrossFit,  and if you've been doing it consistently for more than 3 months you'll no doubt have had all the early improvements both in your fitness but also in your physical appearance. Those close to you will probably have started to comment on your appearance and your attitude. This is just how it goes.

Ask yourself how do I look, feel and perform? The rest is just words.  Enjoy the journey.

For others it is a time to reflect on your performance goals, both those that have been achieved and missed in 2015, and what you would like to happen in 2016.   Most importantly though is how you are going to commit to achieving them. To help in this process I will be wiping the "Goals" white board tomorrow and invite you all to write (in very small writing) your name and 3 goals for 2016.  Cross them off as they are achieved. That way you are publicly accountable for them.

Good luck gang, and no matter who you are, commit to making 2016 a healthier and fitter year than 2015.

New Years Eve Team WOD!

In Teams of 3

8 minute AMRAP of:

  • 10 Deadlifts (85kg/60kg)
  • 10 Box Over Jumps (24"/20")

Immediately into

7 minutes to Establish a 1 RM Back Squat from the rack (Score is all three weights added together)

Don't worry, you'll have time to warm up your back squat before we start the workout.

Immediately into

8 minute AMRAP of:

  • 10 Kettle Bell Swings (32kg/24kg)
  • 10 Ab Mat Sit Ups

For the two AMRAPS, as soon as team member 1 moves from the first station to the second station, team member 2 can start at the first station.  Team member 3 starts at the first station once team member 1 is resting, you will carry on in this fashion for 8 minutes.  Score is total number of rounds and reps of Team Member 3.