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LOTS OF BARBELL WORK AND LOTS OF BURPEES :)
UPCOMING EVENTS FOR GEO
Friday 18 October – “Friday Night Lights” for Open workout #2
Saturday 19 October – The Crucible Experience – meeting in at 11.59pm outside the MCA in Circular Quay and making our way back to GEO via some various team challenges
Saturday 30 November – End of Year Party at The Bayview
WORKOUT OF THE DAY
CONDITIONING
2020 OPEN WORKOUT #1
With a 15 min time cap, complete 10 rounds of:
8 Ground to Overhead (Snatch or Clean and Jerk) 43/29kg
10 Bar Facing Burpees
*There are dedicated scaled versions for this workout regarding the weight. Feel free to scale or modify further if needed.
**Score if not completed within 15 mins is the total number of reps completed
The Open starts this Friday. Have you registered?
The Open starts this Friday. Have you registered?
WORKOUT OF THE DAY
CONDITIONING
Complete as many rounds and reps as possible in 20 minutes of:
55 Deadlifts 100/70kg
55 Wallballs
55 cal Row
55 Handstand Push-Ups
HERO WOD SATURDAY
WORKOUT OF THE DAY
CONDITIONING
“MORRISON”
50-40-30-20-10
Wallballs
Box Jumps
Kettlebell Swings 24/16kg
HERO WOD – LOREDO
Luke working through some heavy D-BAll lifts
******7AM OPEN GYM & 8AM CLASS TODAY******
WORKOUT OF THE DAY
CONDITIONING
“Loredo”
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
The “Loredo” Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on crossfit.com as the workout of the day for Monday, December 31, 2012 (121231). The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.
6 rounds for time of:
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
IT’S FRIDAY!
WORKOUT OF THE DAY
STRENGTH
3 sets of:
20 Pistol Squats
*Scale to previous week’s regressions
CONDITIONING
For time, 21-15-9
Squat cleans 45/30kg
Ring Dips/Ring Push-ups/Push-ups
400m Run
