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Saturday 16/12/17

“CrossFit” A. AMRAP 25: 50 Calorie Row, 27 Bar Facing Burpees, 27 Power Snatches 30/20 40 Calorie Row, 21 Bar Facing Burpees, 21 Power Snatches 40/30 30 Calorie Row, 15 Bar Facing Burpees, 15 Power Snatches 60/40 20 Calorie Row, 9 Bar Facing Burpees, 9 Power Snatches 70/50 10 Calorie Row, 6 Bar Facing Burpees, […]

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Friday 15/12/17

“CrossFit” A. 4 Sets of 15: Unbroken Deadlifts (102/70) *Scale weight to achievable UB deadlifts B. 3 Rounds: 10 Front Squats 85/60 20 Chest to Bar Pull-Ups 50 Double Unders

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Thursday 14/12/17

“CrossFit” A. Toes to bar workshop RX – Ensure base strength of 1+ Strict toes to bar before practising linking toes to bar Scaled – Alternate between A1 & A2 of your choice for 3-5 sets A1 .Lat pull down 8-12 repetitions .Banded broomstick pulldowns with holds 5-7 repetitions .Banded strict chinups/pullups 8-12 repetitions A2 […]

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Wednesday 13/12/17

“CrossFit” A. 3 Rounds: 20 Hang Power Cleans 20 Front Squats 20 Push Press Rx – 40/30

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Tuesday 12/12/17

“CrossFit” A. 17 Strict Handstand Push-ups Rest 1:00 15 Strict Handstand Push-ups Rest :45 13 Strict Handstand Push-ups Rest :30 11 Strict Handstand Push-ups Rest :15 9 Strict Handstand Push-ups *Scale this to achieve all repetitions within the set, you may kip, you may use only 1 abmat other wise modify to pike pushup or […]

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Monday 11/12/17

“CrossFit” A. Back Squat On the Minute x 5: 5 Back Squats – 74% B. AMRAP 20: 30 Dumbbell Snatches 22.5/15 30 Box Jumps (24/20) 30 Calorie Row 30 Toes to Bar

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Saturday 9/12/17

“CrossFit” A. Every minute, on the minute, for 27 minutes: Minute 1 – 15 Burpees Minute 2 – 30 Double Unders + 10 Toes-to-Bar Minute 3 – 10 Dumbbell Thrusters 22.5/15

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Friday 8/12/17

“CrossFit” A. STRENGTH: Strict Pull-ups – 12-12-12 (Complete as many as possible without assistance. Finish the set with Band Pull-ups) B. For time: 30 Calorie Assault Bike 30 Deadlifts 100/70 30 Burpee Box Jump Overs (24″/20″) – Lateral is fine on these

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Thursday 7/12/17

“CrossFit” A. Handstand walking workshop RX – Ensure base strength of 10 Shoulder taps before commencing handstand walking attempts on the floor Scaled – Alternate between A1 & A2 of your choice for 3-5 sets A1. .Dumbbell strict press 5 reps .Pike handstand pushup 5 reps A2 .Pushup shoulder taps 10 reps .Handstand hand lifts […]

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Wednesday 6/12/17

“CrossFit” A. For time: Run 800 meters Immediately followed by. . . Three rounds for time of: 20 Pull-Ups 30 Wall Ball Shots (20/14 lbs) 40 Kettlebell Swings (32/24 kg) B. Tabata row for calories

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