a - mobility
b - SDHP
1.1.1
c - hollow hold

a - mobility
b - 4 rounds
a1 - max ring dips in a min
rest 1 min
b1 - max k2e in 1 min
rest 1 min
c1 - run 200m as fast a possible
rest 1 min

a - mobility
b - push press
1.1.1.1
c - 2 mins max butterfly sit ups

a - mobility 
b - 3 rounds
for time
run 400m
12 dead-lift’s @ body-weight 
21 box jumps
c- L-sit hold

a - mobility
b - oh squats
1.1.1.1
c - superman hold 3 mins

a - burgener warm up
b - skills double unders
C - 10 MIN AMRAP
15 power snatch
30 double unders

A - mobility 

B - weighted pull ups
1.1.1.1

C - 2 x 400m run
1 min rest 

D - 100 twists @ 10/15
30 oh @ 10/15

A - mobility 

B - run 800
21 shoulder press 40/30kg
run 800
21 push press 40/30
run 800
21 push jerk 40/30

C - 2 min plank hold

CrossFit Total day

A - mobility 

B - CrossFit totals
back squat
press
dead lift

A - mobility 

B- for time
100 OH squats 30/40kg

every time the bar drops run 200m 

C - hollow hold

silly saturdays

A - Mobility / individual warm up 

B - skills - hand stand holds

C - On the minute every minute for 30 minutes:

3 Burpees 

6 kettlebell swings 24/16kg

D - 3 mins hollow hold

A - individual warm up 

B - Movement tekkers 

work on individual movements 

C - Tabata
pull ups
push ups
sit ups
squats

A - Ring warm up 

B - skills - muscle ups,

kipping and butterfly pull ups 

C - Front Squat
5.5.5

D - hollow hold to superman rolls

yet again another nasty wednesday

A - mobility

B - 5 rounds for time
run 400m
60kg dead lift, 20 reps
20 push ups
60kg dead lift, 10 reps
10 push ups

 

A true false grip for those looking to do full muscle ups I suggest buying tape 

to help keep grip and prevent blisters 

A - mobility B - for time
run 800
30 muscle ups
run 800
C - superman holds 

love a it of snatch

 

lets see if we can match this depth lol I dont think so some how 

A - burgener warm up 
b - snatch
5.5.5
c - 25 t2b
but every time you come off you

have to perform 20 hollow rocks

team saturday returns

Todays wod will not be posted until after it has been completed.
will be based on two man teams working for a set time, if you can bring a partner or friend who is not a member this will be a great chance for them to meet the gang and try out CrossFit

I hope you can all make it as it will be a fun afternoon

cheeky friday

 

a - mobility
b - 3 mins ring dips
c - 10-15-20-15-10
push press 40/30kg
box jumps
kb swings 32/24
double unders x2
c) max plank hold

Just a quick reminder about Saturdays wod, will be based on two man teams working for a set time, if you can bring a partner or friend who is not a member this will be a great chance for them to meet the gang and try out CrossFit

a - mobility
b- clean
5.5.5
c - 100 twist @ 10/5kg
30 oh sit ups

nasty weds returns with a lovely 50 number

a - mobility
b - for time
50 box jumps
50 jumping pull ups
50 kb swings 16kg
walking lunge, 50 steps
50 hollow rocks
50 push press 20kg
50 superman rocks
50 burpees
50 double unders

a - mobility
b - skills
hand stand push ups
b - for time
run 800m
30 hand stand push ups
run 800m
c - 3 min superman hold

Just a quick note Saturdays wod will not be posted until after it has been completed. Will be based on two man teams working for a set time, if you can bring a partner or friend who is not a member this will be a great chance for them to meet the gang and try out CrossFit

a - burgener warm up 
b - 50 snatch pulls pvc pipe
40 hang power snatch bar
30 snatch balance
20 hang squat snatch
10 squat snatch
c - 4-4-3-2-1
box jump
t2b
burpees
20 m shuttle between rounds

A - Mobility
B - cindy
20 min AMRAP

5 pull ups
10 push ups
15 Squats

A - Mobility
B -Skills - double unders
C - For time
100 double unders
30 burpees
30 GTOH 40/30
30 t2b
30m OH walking lung 20/10
200m sprint