Wednesday 10th April 2013

Conditioning 1) Every minute for 10 minutes, perform: 5 Thrusters (60% of 1RM Push Press) 2) Every minute for 10 minutes, perform: 7 Over the Bar Burpees 3) Every minute for 10 minutes, perform: 10 Kettlebell Swings (Heavy)

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Tuesday 9th April 2013

Strength / Skill 1) Every minute for 10 minutes, perform: 5 Hang Power Cleans (65%+ of 1RM) Conditioning 2) Complete 4 rounds for time, of: 40 Double Unders 10 Shoulder to Overhead (65% of 1RM) 10 Toes to Bar Rest 1min

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Monday 8th April 2013

Strength / Skill 1) Work to 1RM Front Squat (12min) 2) Every minute for 5 minutes, perform: 2 Front Squats (80%+ of 1RM) 3) Every minute for 5 minutes, perform: 3 Front Squats (70%+ of 1RM) Conditioning 4) In 7min, complete as many rounds of: 7 Pull Ups 12 Box Jumps 10 seconds rest

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Friday 5th April

Strength / Skill 1) Alternating every minute on the minute for 20 minutes, perform: 5 Touch ‘n Go Power Cleans (60%+ of 1RM Power Clean) 5 Over the bar burpees Conditioning 2) Alternating every minute on the minute for 10 minutes, perform: 10 Kettlebell Swings (Heavy) 30 Double Unders (Max 30 seconds of skipping)

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Thursday 4th April 2013

CrossFit Open Workout 13.5 Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters 45/30kg 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12…

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Wednesday 3rd April

Strength / Skill 1) Work to 1RM Overhead Squat 2) Every minute for 10minutes, complete: 3 Shoulder to Overhead (70%+ of 1RM Push Press) Conditioning 3) In 8min, complete as many rounds and reps of: 5 Push Ups 5 Kettlebell Swings (Heavier than usual) 5 Squats  

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Tuesday 2nd April 2013

Strength / Skill 1) Work to 1RM Thruster 2) Every minute for 10minutes, perform: 5 Hang Power Cleans (60% + of 1RM) Conditioning 3) In teams of 2, in 7minutes, complete as many rounds of: 5 Thrusters (60% of 1RM Push Press) 5 Chest to Bar Pull Ups    

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Thursday 28th March 2013

CrossFit Open Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 62.5 / 45kg 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… This is a timed workout. If you complete…

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Wednesday 27th March 2013

Strength 1) Work to 1RM Weighted Pull Up 2) Every minute for 10 minutes, perform: 1 Push Press (70%+ of 1RM Push Press) 1 Push Jerk 1 Split Jerk or additional Push Jerk Conditioning 3) In 8min, complete 1, 2, 3, 4, 5, etc. reps of: Wall Balls Burpees  

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