FRI WOD

Shoulder Press 3-3-3-3-3-3-3

THURS WOD

3 Rounds For Time

30 Burpees
7 Power Cleans 70kg(50kg)
21 Pullups

WED WOD

Nancy

5 Rounds for Time

Run 400
15 OHS 42.5kg(30kg)

TUES WOD

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

MON WOD

4 Rounds
Run 800

SUN REST

SAT WOD

20 Min Amrap

6 Clean & Jerk 60kg(40kg)
12 Pull Ups
24 Box Jumps 32inch 24inch

FRI WOD

Three rounds, 9-6-and 3 reps, for time of:
75kg Thrusters
Muscle-Up

THURS WOD

5 Rounds For Time
Run 400 Mtrs
30 Wall Ball
30 Box Jumps 24 Inch Box

WED WOD

AMRAP 20 mins

Run 400 Mtrs
6 Tyre Flips
6 Muscle Ups
6 HSPU

TUES WOD

15-12-and 9 reps, for time of
Thrusters 60kg(40kg)
weighted Pull-ups 20kg(10kg)

Or

Fran
21,15,9 Reps For Time
Thrusters 42.5kg(30kg)
Pull-ups

MON WOD

Deadlift 3,3,3,3,3

Work up to a Heavy 3 then hold across all five sets,This set ends if you have to re grip the bar or pause at the bottom of the lift. We train the lifts to get stronger, not to chase a number. Leave your ego at the door and lift to your capacity but not beyond. To safely deadlift, you MUST maintain midline stability by keeping a flat back (natural arch) and a belly full of air. Engage all of the muscles of your abdomen and back to keep your spine held statically neutral. Do not be lazy with your body control. The deadlift is safe providing you use the correct technique. Abandon any lift where you cannot maintain midline stability. Listen to your body. Train your body.

Finisher 5 Min AMRAP
5 thrusters 42.5/30kg
7 hang power clean
9 SDHP

SUN REST

SAT WOD

Barbell "Helton"

Three rounds for time of:
Run 800 meters
30 squat cleans 45kg 30kg
30 Burpees

FRI WOD

For Time
21,18,15,12,9,6,3 Reps of
KBS 24kg(16kg)
Wall Ball 10kg(6kg)
Pull ups

THURS WOD

In Groups of 2

5 Rounds for Time
Run 400 Mtrs
20 Tyre Flips
20 Front Squats 60kg(40kg)
20 Toes To Bar

WED WOD

Overhead Squat 3-3-3-3-3 reps

TUES WOD

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

yes we have a 10kg vest ?

MON WOD

Helen

3 rounds for time

400 meter run
21 KBS 24kg(16kg)
12 Pull-ups

SUN REST

SAT WOD

McGhee

AMRAP 30 mins

Deadlift, 5 reps 125kg
13 Push-ups
9 Box jumps, 24 inch box

FRI WOD

Split Jerk 1-1-1-1-1-1-1 reps

THURS WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg(12kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg(15kg)
50 Goodmornings 20kg(15kg)
50 Wall ball shots, 10kg(6kg)
50 Burpees
50 Double unders

WED WOD

For Time

21,15,9 Reps of

Hang Power Clean 60kg(40kg)
Burpee

Skills Muscle up Progressions

MOBILITY WOD

If you have been into CrossFit for a while now you should have seen this Guy a least a couple of times. For those of you that haven't, this is Kelly Starrett. Kelly was the founder of San Francisco CrossFit one of the first 50 Affiliates. He is also a Doctor of Physical Therapy. There is a fare amount of information in the CrossFit Journal provided by Kelly. I came across this Link the other day and have found it necessary to put it in your faces in case you haven't already seen it. The MOBILITY WOD. . I have linked this in down the right hand side of the blog under a new section " MUST SEE SITES" enjoy.

TUES WOD

Front Squat 5,3,3,3,2,1,1 reps

MON WOD

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull 35kg(25kg)
Push jerk, 35kg(25kg)

SAT WOD

5 Rounds For Time
Run 400mtrs
15 Thrusters 40kg(30kg)

FRI WOD

Deadlift 3x3

Then 3 Rounds
5 Deadlifts 120kg or 70% of 1 Rm
30 Box Jumps

Power Snatch or Squat Snatch 3,3,3

Then 3 Rounds For Time

50 Double Unders
12 OHS 60kg(40kg)
35 Pushups