29 Dec 2017

Part 1)
Push Jerk
3-3-3-3

Part 2)
4 Intervals for time:
Row 300/250m
12 One armed DB Push Press @ 22.5kg/15kg
12 Toes to Bar
– Rest 2 minutes between rounds –

28 Dec 2017

“Eva”
5 Rounds for time:
Run 800m
30 US KB Swings @ 24/16kg
30 Pull-Ups

27 Dec 2017

Part 1)
Straight Arm: Skin the Cats and Shoulder Stands Week 4

Part 2)
CrossFit Open Workout 12.1

26 Dec 2017

Part 1)
Front Squats
5-5-5-5

Part 2)
8 min AMRAP:
15 Wall Balls @ 9kg/6kg
30 Double Unders

22 Dec 2017

Part 1)
Power Clean: 2-2-2-2

Part 2)
“Earn your Christmas”
For time:
Run 800m,
then…
5 Rounds:
10 Box Jumps @ 24″/20″
10 Burpees
then…
Run 800m

As seen the day before XMAS every year.

Note: A reminder that we are closed Christmas Day, Boxing Day and New Years Day. Sessions as normal every other day. Please reserve your spot on sessions on Wodify.

21 Dec 2017

Part 1)
Handstand strength and skills

Part 2)
Push/Pull EMOM

20 Dec 2017

Part 1)
5 Rounds for load
Complex: 1 Strict Press + 3 Push Press + 5 Push Jerk

Part 2)
Leg Strength

19 Dec 2017

Part 1)
Straight Arm: Skin the Cats & Shoulder Stands Week 3 of 4

Part 2)
7 minute AMRAP:
3-3,6-6-6,9-9,12-12,15-15..and so on.
Toes-to-Bar
American KB Swings @ 32kg/24kg

18 Dec 2017

Part 1)
4 Rounds for quality movement

Part 2)
Clean Pulls
5-5-5-5-5

Part 3)
“Triple 1’s”
1000m Row
100 Double Unders
1000m Run (Beaver + 200m)

17 Dec 2017

Part 1)
12 min Quality AMRAP

Part 2)
One Arm OH Carry:
3 x 50m (switch hands at 25m)

Part 3)
“Mary”
20 minute AMRAP
5 Handstand Push-Ups
10 One Legged Squats
15 Pull-Ups