November 2013

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1216 w=210 h=220 float=right]Big weighted pull up for Rob today, 71.25kg Strength: Weighted pull up 4 x 3 rep W.O.D. 20 Burpee 20 Overhead squat (45/30) 40 Double under 12 minutes, […]

W.O.D. Every minute, on the minute; 3 Cleans Power, hang, full squat 10 minutes Strength: Deadlift 4 x 3 rep

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1215 w=210 h=220 float=right]Big push presses from Wayne yesterday. Great improvements with technique. Strength: Shoulder press 3 x 3 rep Push press 3 x 2 rep W.O.D. Run 800 5 Turkish

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1214 w=210 h=220 float=right] Gymnastics: Muscle up progressions Handstands/Planche Ring holds W.O.D. ‘Cindy’ 5 Pull up 10 Push up 15 Squat 20 minutes, as many rounds as possible. Compare to: 12/04/2013

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1213 w=210 h=220 float=right]Big Friday night CrossFit class! Strength: Front squat 4 x 3 rep W.O.D. ‘Partner workout’ 30 Push press (45/30) 30 Toe to bar Run 300m 20 minutes, as

Another super slow video, this time the Clean & Jerk. Watch again, learn some more. Strength: Clean & Jerk  3, 2, 1, 1, 1. W.O.D. 8 Kettlebell swing (32/24) 8 Burpee 8 minutes, as many rounds as possible