Wednesday, 15 August 2018

OLY - 10 min EMOM 
5 power snatch
- no missed lifts 
WOD - 5 min AMRAP 
5 DB Snatch RH 
5 DB Snatch LH 
10 TTB 
rest 1 min 
5 min AMRAP 
5 DB OH squat RH 
5 DB OH squat LH 
10 TTB 

Tuesday, 14 August 2018

Cash in - 20/15 cal row 
5 rounds 
10 deadlifts 
10 burpees 
Cash out - 20/15 cal row 
3 x max effort L-sit hold 

Monday, 13 August 2018

Due to a high amount of members new to CrossFit benchmarks or not having an up to date SugarWOD for benchmarks. I am looking to program 1 a week to update your SugarWOD accounts, so please start using to allow me to see what as a gym we are weak in. 

I will be programming either on a Monday or Tuesday so if you wanna retest or set your bench marks please keep these days free

Oly - power clean 
hang clean 
jerk 
Angie - 
100 pull ups 
100 push ups 
100 sit ups 
100 squats 

Saturday, 11 August 2018

8am 
20 min AMRAP 
team wod 
20/15 cal row 
ME Bar MU  
rest as needed 
9am 
team wod 
300 wall balls 
150 box jump overs 
90 Snatches  
10:00 am
clean grip OH squat 8 x 1   
Hang clean + clean + jerk 
Pendlay row  5 x 5

Friday, 10 August 2018

Falkel 
25 min AMRAP 
8 HSPU 
8 box jumps @30/24
1 rope climb