Friday 1st March 2019
Back Squat 5-4-3-1-1-1 Suggested percentages 5 @ 70% 4 @ 75% 3 @ 80% 1 @ 84% 1 @ 87% 1 @ 90% Between each set spend 1 min Handstand...
Thursday 28th February 2019
For Time: 10 - 1 Alternating DB Snatch 22.5/15kg V ups Thrusters 35/25kg
Wednesday 27th February 2019
2 Rounds For Time: Run 400m 10 Power Cleans 50/35kg 10 Chest to Bar Pull Ups Run 400m 10 Power Snatches 50/35kg 5 Bar Muscle Ups 5 Ring...
Tuesday 26th February 2019
Strict Press 3-3-3-2-1-1 3-6-9-12 Handstand push ups Push Press 42.5/30kg
Monday 25th February 2019
Open WOD 19.1 AMRAP in 15 min: 19 Wall Balls 20/14lb 19 Cal Row Alternate WOD for people who have already completed 19.1 AMRAP in 4 min:...
Saturday 23rd February 2019
7AM Class today due to CrossFit Kids Seminar Team WOD (5 people) 100m Farmer's Carry Alternating Dumbbell Snatch 22.5/15kg Ball Slams...
Friday 22nd February 2019
Mobility/stretching and/or light movement for people completing 19.1 tonight OR For Time: 3x 5 Strict Pull Ups 10 Push Ups 15 Squats 15...
Thursday 21st February 2019
EMOM for 10 min: Hang Squat Snatch + Squat Snatch Tabata Double Unders
Wednesday 20th February 2019
9-6-3 Chest to bar pull ups Front Squat 42.5/30kg Directly into…. 9-6-3 Toes to bar Hang Squat Cleans 42.5/30kg Directly into…. 9-6-3 Bar...
Tuesday 19th February 2019
Barbell Complex - Thruster, Push Press, Push Jerk, Split Jerk 1-1-1-1-1