WOD “Kelly” 5 Rounds for time, of; – 400m Run – 30 Box Jumps (20”/24”) – 30 Wall balls (6kg/9kg)   Mobility and Stretch! POST TIMES TO COMMENTS

WOD “Swinging Chief” For a total of 3 Rounds, AMRAP in 3 minutes of; –       3 Power Cleans (40kg/60kg) –       6 Push ups –       9 KB Swings (16kg/24kg) (Rest 1 minute) At the end of the 3 minutes you continue where you left off. I.e after 3 minutes you have done 3 rounds and 6 […]

SKILL & DRILLS Pick one of the skills below to work on –       Pull ups/ Chest to bar pull-ups –       Toes to bar –       Muscle ups –       Snatch (aim 35kg +/ 62.5kg+) –       Thruster –       Double unders   FINISHER   Mobility and Stretch POST SCORES TO COMMENTS 

Last year Anie Thorisdottir and Lindsey Valenzuela went head to head in this workout! REGISTRATION for the CrossFit OPEN opens TODAY!!  SKILL 10 minutes on each, improving movement in the Shoulder to Overhead and the Deadlift. WOD 13.2 – Open workout from 2013 AMRAP in 10 minutes, of; – 5 Shoulder to Overhead (35kg/52.5kg) – […]

SKILL 10 minutes improving movement in the Thruster WOD EMOM, for 10 minutes; – 5 Thrusters (30kg/42.5kg) – 5 Pull ups – 5 Burpees *EMOM = Every Minute On the Minute   Mobility and Stretch!  POST SCORES TO COMMENTS

SKILL 1 3 rounds NOT for time – 10 Dynamic Hollow rocks – 10 Dynamic Supermen   (Rest 1 minute)   – 10 Wall balls – 10 Push ups (Rest 1 minute)   SKILL 2 – 20 rep Back squat (2.5kg increase from last session) The weight should only increase if you are able to […]

SKILL Make improvements in the Snatch and Rowing techniques before the WOD. WOD As a TEAM of 3 – 27 Power snatches (30kg/55kg) – 4500m Row – 45 Power snatches – 3000m Row – 63 Power snatches – 1500m Row   Note: Only one person working at a time. Row – 250m is the maximum […]