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Saturday 31st August 2019

3 Rounds for time: 200m Run (each) 3 Rope Climbs (share) 9 Hang Power Clean 50/35kg (each) 27 Pull Ups (share)

Friday 30th August 2019

Overhead Squat 5-5-5 For Time: 15 Power Snatch 42.5/30kg 15 Overhead Squat 42.5/30kg 15m Handstand Walk

Thursday 29th August 2019

On the 0:00 5 min AMRAP 50 Wall Balls Then AMRAP in remainder of time 12 Deadlift 85/60kg 12 Bar Facing Burpees On the 10:00 5 min AMRAP 35 Wall Balls Then AMRAP in remainder of time 9 Deadlift 100/70kg 9 Bar Facing Burpees On the 20:00 5 min AMRAP 20 Wall Balls Then AMRAP in remainder of time 6 Deadlift 125/85kg 6 Bar Facing Burpees

Wednesday 28th August 2019

For Time: 50 Cal Row The 5 Rounds of Strict Cindy 1 Round of Strict Cindy = 5 Strict Pull Ups 10 Push Ups 15 Air Squats

Wednesday 28th August 2019

For Time: 50 Cal Row The 5 Rounds of Strict Cindy 1 Round of Strict Cindy = 5 Strict Pull Ups 10 Push Ups 15 Air Squats

Tuesday 27th August 2019

AMRAP in 14 min: 1 min HS Hold 21 Toes to Bar 15 Box Jumps 24/20” 9m DB Walking Lunge 22.5/15kg AB finisher: Tabata mash up Sit ups Hollow hold

Monday 26th August 2019

CrossFit Total 1RM Back Squat 1RM Press 1RM Deadlift (Three attempts that have to be declared for each lift)

Saturday 24th August 2019

Partner ‘Kelly’ 5 Rounds for Time: Team 400m Run 30 Partner Alternating Box Jumps 24/20” 30 Partner Alternating Wall Balls 20/14lb

Friday 23rd August 2019

Max Effort Strict HSPU ‘Mary’ AMRAP in 20 min: 5 HSPU 10 Alternating Pistols 15 Pull Ups

Thursday 22nd August 2019

Spend 12 min to work up to a heavy 1RM Thruster 5 rounds for reps 30 sec burpees 30 sec rest 30 sec DB Thrusters 15/10kg 30 sec rest

Wednesday 21st August 2019

3 RFT: 400m Run 12 Alt DB Snatch 22.5/15kg 3 Wall Climbs Abs (before each one complete shuttle run fast) - aim to complete 3 sets 12 L Sit Lift Overs (Scale to Lift over KB) 6 Dragon Flag Lowers 12 KB Windshield Wipers 6 Slide Board Pike on Rower

Saturday 17th August 2019

Team WOD In Teams of 5 accumulate AMREPs in 16 min: Working until the regulator returns (rotate through the following) Regulator - KB Farmer’s Carry 24/16kg KB Swing 24/16kg Jumping lunges DB Thrusters 15/10kg Rest

Friday 16th August 2019

On the 1:30 x 7: 1 Pausing Power Snatch 1 Pausing Hang Power Snatch Start at 60% of 1RM Power Snatch and increase AMRAP in 7 min: 7 Power Snatch 42.5/30kg 7 Burpees 7 Toes to Bar 7 Wall Balls 20/14lb

Thursday 15th August 2019

For Time: Buy In 500m row then: 50 Double Unders 40 Abmat Sit Ups 30 Ball Slams 15/12kg 20 Alt DB Snatch 22.5/15kg 10 Overhead Squats 60/42.5kg 20 Alt DB Snatch 22.5/15kg 30 Ball Slams 15/12kg 40 Abmat Sit Ups 50 Double Unders

Wednesday 14th August 2019

EKKA Holiday - 7:30am session only 3 RFT: 200m Run 15 Deadlifts 100/70kg 10 Handstand Push Ups 5 Muscle Ups

Saturday 10th August 2019

Open WOD 16.2 AMRAP in 20 minutes ( but today if you get cut off and can’t complete that round go back to round before and complete as amrap until 12 min) Continue until 4 minutes: 25 Toes-to-Bars 50 Double-Unders 15 Squat Cleans (60/37.5) If completed before 4 minutes, continue until 8 minutes: 25 Toes-to-Bars 50 Double-Unders 13 Squat Cleans (85/52.5) If completed before 8 minutes, continue until 12 minutes: 25 Toes-to-Bars 50 Double-Unders 11 Squat Cleans (102.5/60) If completed before 12 minutes, continue until 16 minutes: 25 Toes-to-Bars 50 Double-Unders 9 Squat Cleans (125/80kg) If completed before 16 minutes, continue until 20 minutes: 25 Toes-to-Bars 50 Double-Unders 7

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