“CrossFit is a strength and conditioning program built on constantly varied, if not randomised, functional movements executed at high intensity.”
- Coach Greg Glassman, CrossFit HQ

Updates/News





Saturday, 5 September 2015

5.9.15


27-21-15-9
-G2O
-Burpees
*400m run after every round
(30 min cap)

Friday, 4 September 2015

4.9.15

Rope Climb Progressions

Partner WOD
12 min AMRAP
-5 rope climbs at a time
*one partner does wall balls while one completes 5 rope climbs

Thursday, 3 September 2015

Wednesday, 2 September 2015

2.9.15

Strength:
Back squats 3x3

Metcon:
FRAN
21-15-9
-thrusters
-pullups

Tuesday, 1 September 2015

1.9.15

Strength:
Overhead Squats 3x5
Shoulder Press 3x3

Metcon:
10 min AMRAP
- 5 Curtis Ps (Power Clean - R Lunge - L Lunge - S2O)
-10 Bar over burpees

Friday, 28 August 2015

28.8.15

Strength:
Thrusters 3RM

Metcon:
3 ROUNDS
-1 min row
-1 min med ball slams
-1 min burpees
-1 min KB/DB thrusters


Thursday, 27 August 2015

27.8.15

Handstand Progression

Metcon:
10 min AMRAP
-30 double unders
-20 wall balls

Wednesday, 26 August 2015

Tuesday, 25 August 2015

25.8.15

Gymnastic Progression:
- SLS
- Pull-ups

Metcon:
5 ROUNDS
- 10 strict T2B
- 10 dips
- 10 burpee box jumps
(12 min cap)

Monday, 24 August 2015

24.8.15

Strength:
Front Squats 3x3
Clean Deadlifts 3x5

Metcon:
10 min AMRAP
-10 S2O
-10 SDHP

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