open on saturdays

03 Dec 2016 – Open on Saturdays

#joshisimpressed

OPEN ON SATURDAYS

CrossFit Open 16.4

Rx Division
As many reps as possible in 13 minutes of:
55 Deadlifts (102/70 kg)
55 Wall balls (9/6 kg)
55 Calorie row
55 Handstand Push-ups

Scaled Division
As many reps as possible in 13 mins of:
55 Deadlifts (60/42.5 kg)
55 Wall Balls (9/6 kg)
55 Calorie row
55 Hand release push-up

26 Nov 2016 – Open on Saturdays

How Open 16.2 ended for Dutch...

 

OPEN ON SATURDAYS

CrossFit Open 16.2 (Rx Division)
20 minute AMRAP:
25 Toes-to-bars
50 Double unders
15 Squat cleans (60/40 kg)
25 Toes-to-bars
50 Double unders
13 Squat cleans (80/50 kg)
25 Toes-to-bars
50 Double unders
11 Squat cleans (102.5/70 kg)
25 Toes-to-bars
50 Double unders
9 Squat cleans (125/80 kg)
25 Toes-to-bars
50 Double unders
7 Squat cleans (142/102.5 kg)

CrossFit Open 16.2 (Scaled Division)
20 minute AMRAP: 
25 Hanging knee raises
50 Jump rope (singles)
15 Squat cleans (42.5/25 kg)
25 Hanging knee raises
50 Jump rope (singles)
13 Squat cleans (52.5/35 kg)
25 Hanging knee raises
50 Jump rope (singles)
11 Squat cleans (60/42.5 kg)
25 Hanging knee raises
50 Jump rope (singles)
9 Squat cleans (70/52.5 kg)
25 Hanging knee raises
50 Jump rope (singles)
7 Squat cleans (84/60 kg)

* Start with a 4 min time cap. Every time you finish the squat cleans, add 4 minutes to your time cap. Stop at 20 mins.

29 Oct 2016 – Open on Saturdays: You knew this was coming...

OPEN ON SATURDAYS
CrossFit Open 14.5

21-18-15-12-9-6-3 reps, for time of:
Thruster (42.5/30 kg)
Bar-facing burpee

Can you beat your previous time?!

Bonus Gainz
Make up a missed session from this week!

REMINDER: There will be no classes on Sunday 30 October – come to Colchester and cheer on Dutch at Battle of the Beasts!

15 Oct 2016 – Open on Saturdays

OPEN ON SATURDAYS

CrossFit Open 14.3

8 Minute AMRAP:
10 Deadlifts (60/40 kg)
15 Box Jumps (24/20 in)
15 Deadlifts (85/60 kg)
15 Box Jumps
20 Deadlifts (102.5/70 kg)
15 Box Jumps
25 Deadlifts (125/85 kg)
15 Box Jumps
30 Deadlifts (142.5/92.5 kg)
15 Box Jumps
35 Deadlifts (165/102.5 kg)
15 Box Jumps

KILOS FOR A CURE IS THIS SUNDAY!

It's time to PB your "Grace" and lift some heavy metal, all for a great cause! Kilos for a Cure is this Sunday, with the first heat kicking off at 10 am (and athlete briefing starting at 9.30 am). There will be no regular classes. Bring your family, friends, pets and loved ones to the box and cheer on your fellow athletes!

08 Oct 2016 – Open on Saturdays

OPEN ON SATURDAYS

CrossFit Open 14.3
As many reps as possible in 3 mins of:
2 rounds of:
10 Overhead squats (42.5/30 kg)
10 Chest-to-bar pull-ups

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 12.

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 14.

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 16.

Follow the same pattern until you fail to complete both rounds within 3 minutes.

Have you signed up for Kilos for a Cure?

Register here.

Get more details here.

17 Sept 2016 – Open on Saturdays

OPEN ON SATURDAYS

CrossFit Open 13.4

As many reps in 7 minutes as you can of:
3 Clean & jerks (60/40 kg)
3 Toes to bar
6 Clean & jerks (60/40 kg)
6 Toes to bar
9 Clean & jerks (60/40 kg)
9 Toes to bar
12 Clean & jerks (60/40 kg)
12 Toes to bar
15 Clean & jerks (60/40 kg)
15 Toes to bar
18 Clean & jerks (60/40 kg)
18 Toes to bar
...Continue adding 3 reps each round