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A. 30 Wallball 20 Pushup 20 Box Jump *rest 2 min exactly, repeat x3 B. 15 Burpee 10 length gym shuttle sprint *rest 2 min exactly, repeat x3 C. 20 BB Push Press @ 40/30 (needs to be unbroken) Row 300m *rest 2 min exactly, repeat x3 + B. Bird Dog 5 Min piece at…

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Dec12015

November 2015 – Shannyn Bird

Client Of The MonthDecember 1, 2015 Leave a comment

Client of the Month for November 2015 is Shannyn! The Blue team Captain has been absolutely killing it. She recently got her first pull ups, then competed in her first CrossFit competition and last week was smashing out double sessions for Challenge Week and was a great motivating presence for others at the gym. You have…

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Nov302015

30/11/15

Daily TrainingNovember 30, 2015 Leave a comment

Neck and shoulder mobility in warmup, and shoulder activation work A. OHS; 6-8 reps; x5, rest 60 sec B. 10 Min Squat Snatch Work C. 3 Rounds Row 1,000m 50 KB Swing 10-25 Pullup

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Nov272015

27/11/15

Daily TrainingNovember 27, 2015 Leave a comment

10 Min Shoulder/Hip Mobility + 4 Rounds; 21 Wallballs 15 Toes To Bar 9 Clean & Jerks @ 60kg/40kg

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Nov262015

26/11/15

Daily TrainingNovember 26, 2015 Leave a comment

A. IN TEAMS OF THREE: 6 Rounds; 3-Person-Cha-Cha Row 300m 30 KB Swing 30 BJ @ 24″/20″ **Player 2 starts when P1 finishes the KB Swings, P3 starts once P2 finishes the KB swings, P1 starts again when P3 finishes the KB swings + B. Bird Dog 5 Min piece at end

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Nov252015

25/11/15

Daily TrainingNovember 25, 2015 Leave a comment

Neck and shoulder mobility and shoulder activation work A. OHS; 8-10 reps; x5, rest 60 sec B. Squat Snatch; 1 EMOM; 10 min C. 20 Min AMRAP; 1 Legless Rope Climb 3 Wall Walk 6 Power Snatch @ 50kg/35kg

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Nov242015

24/11/15

Daily TrainingNovember 24, 2015 Leave a comment

A. 10 minute stations 10 min; Row 200m 20 HR Pushup + 10 min; 20 ABMAT Situp 20 Reverse Lunge + 10 min; 20 DU (or 60 sec DU Practice) 60 Sec Heavy KB Farmer Carry + 10 min; 20 Single arm ring row – 10 Left side / 10 Right side 60 Sec FLR…

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Nov232015

23/11/15

Daily TrainingNovember 23, 2015 Leave a comment

A. High Hang Squat Clean technique work B. For QUALITY: 10-8-6-4-2 HSPU 2-4-6-8-10 Squat Clean @ Moderate weight C. Every 4 min, for 16 min; 15 TnG DL 10 Pullup 15 Burpee 6″

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Nov202015

20/11/15

Daily TrainingNovember 20, 2015 Leave a comment

Warm up Mobility 10 minutes on Shoulder and Hip mobility then Warm Up Good and thorough warm up Workout of the Day “THE RACE” FOR TIME: 15 Burpee Box Jump Overs @ 24″/20″ 30 KB Swing 20 Thruster @ 40/30kg 20 Push Press @ 40/30kg 20 DL @ 40/30kg Row 500m Post your scores to…

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