“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




Monday, 3 August 2015

3.8.15

Gymnastic Progression
- SLS progresion
- Dip progression

Metcon:
3 rounds:
- 45 sec medball slam
- 15 sec rest
- 45 sec T2B
- 15 sec rest
- 45 sec burpees
- 15 sec rest
- 45 sec air squats
- 15 sec rest

Friday, 31 July 2015

31.7.15

Strength
Thruster 3x3
Clean pulls 3x5

Metcon
Buy in: 30 burpees
Then 21-15-9
Wall balls
Pull ups
Cash out: 30 burpees
*10 min cap

Thursday, 30 July 2015

30.7.15

Strength
Gymnastic Core Work

MetCon
With 1 KB
1-2-3-4-5-4-3-2-1
- RH KB Swing
- RH Clean & Push Press
- RH Snatch
- RH Squat
- RH Reverse Lunge
- RH TGU
*Repeat every round with LH
*reps for every movement increases except for TGU

*12 min timecap

Wednesday, 29 July 2015

29.7.15

Snatch practice

28.7.15

Rope Climb Progressions

Metcon:
10 MIN AMRAP:
(Partner WOD)
Partner A: 5 rope climbs
Partner B: AMRAP burpees

Monday, 27 July 2015

27.7.15

Strength:
Overhead Squat 3x5
Bench Press 3x3

Metcon:
5 rounds:
10 thrusters
10 T2B
(10 min cap)


Saturday, 25 July 2015

25.7.15

40 Burpee Box Jumps
400m run
80 KB Swings
400m run
40 DB S2O
400m run
80 deadlifts
(25 min cap)

Friday, 24 July 2015

24.7.15

Muscle up Progression

Metcon:
3 rounds for time:
40 squats
30 push ups
20 pull ups
10 hang power cleans
(12 min cap)

Thursday, 23 July 2015

Wednesday, 22 July 2015

22.7.15

Strength:
Back Squats 3x5
Snatch Deadlifts 3x3

Metcon:
15-12-9-6-3
- Deadlifts
- Burpees
(10 min cap)

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