Category: CrossFit

Skill Back squat max reps (50kg/70kg or bodyweight) x4 WOD 7 Rounds for time, of: – 100m Run – 10 Lateral jumps […]

Skill – Strict muscle ups – Muscle up progressions WOD JT’ ish Strict 15-12-9 – HSPU – Dips – Push ups

Team WOD – 20 Calories row – 20 One handed kettlebell push press (12kg/ 16kg) – 20 One handed kettlebell overhead lunges […]

Skill On the minute, every minute, for 10 minutes complete 1 clean For every successful lift, increase in weight. Maximum 3 attempts […]

Mobility Day Today’s focus is for the front squat and overhead squat, working the pecs,traps, lats, rotator cuff and thoracic to get […]

Skill/ WOD “CrossFit Total” – 1 Rep max Back squat – 1 Rep max Shoulder Press – 1 Rep max Deadlift 3 […]

Skill Overhead Squats x3 WOD 3 Rounds for time, of: – 10 Box jumps (26″/30″) – 10 Wall ball (6kg/8kg)