“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

Starting 22.12.14: Box will be closed till the New Year

Friday, 19 December 2014

19.12.14 WOD

Strength:
Snatch Push Press 5x3
Snatch Deadlifts 3x3

Metcon:
8min AMRAP
- 8 Power Cleans
- 8 Thrusters

Thursday, 18 December 2014

18.12.14 WOD

Gymnastic Core Work

Metcon:
21-15-9
- TGU
- Goblet Squat
- KB Swing
*10min timecap

Wednesday, 17 December 2014

17.12.14 WOD

Snatch Practice

Metcon:
3 Rounds:
10 Snatches
10 Burpees
*5min cap

Tuesday, 16 December 2014

16.12.14 WOD

Handstand Progression

Metcon:
4rds
1min Wall Walks
1min Burpee Broad Jumps
1min L/Tuck Hang

Monday, 15 December 2014

15.12.14 WOD

Strength:
Back Squats 4s5r
Bench Press 4s5r

Metcon:
10min AMRAP
- 10 C2B PullUps
- 15 Back Squats
- 20 Double Unders

Saturday, 13 December 2014

13.12.14 WOD

30min AMRAP
3,6,9,12,15,18,21,24,27,30....
- Overhead Lunges
- Overhead Squat
- 200m run

Friday, 12 December 2014

12.12.14 WOD

Gymnastics Core Work

Metcon:
8 min AMRAP
- 4 strict pullups
- 4 kipping pullups
- 4 6count burpees
- 4 burpees

Thursday, 11 December 2014

11.12.14 WOD

Clean & Jerk; Practice

Metcon:
6min AMRAP
- 1 Power Cleans
- 1 Squat Cleans
- 1 Push Press

Wednesday, 10 December 2014

10.12.14 WOD

Strength:
Shoulder Press 1-1-1
Push Press 2-2-2
Push Jerk 3-3-3

Metcon:
21-18-15-12-9-6-3
Box Jumps
Wall Balls
*10min timecap

Tuesday, 9 December 2014

9.12.14 WOD

Strength:
Front Squats 3-3-3-3
Clean Deadlift 4s4r

Metcon:
3 Rounds of:
3 min AMRAP
- 3 Power Cleans
- 6 Push Ups
- 9 Squats
1min rest

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