February 2017

STRENGTH Clean & Jerk 5 x 2 rep WOD 40 Double under 10 Shoulder to overhead (60/40) 40 Double under 10 Power clean 3 rounds (12 minute cap) If required, cut the number of double under reps down to complete in about 1 minute. Aim to finish the first round just over 3 minutes to […]

STRENGTH Front squat 4 x 3 rep WOD Row 60 cal 50 Wall ball 40 Toe to bar 30 Overhead squat (50/35) 20 Muscle up 16 minute cap

The CrossFit Open is upon us, I hope you’re all ready for this one! Start out with a pace you hope to continue with and be as efficient with the snatches as possible right from the start. Your coach will have tips for the burpee box jump overs. Good luck team!   CROSSFIT OPEN WORKOUT

STRENGTH Weighted pull up Shoulder press 4 x 3 rep WOD ‘Partner Workout’ Row 600 30 Chest to bar Pull up 30 Front squat (60/40) 18 minutes, as many rounds as possible.

The 2017 CrossFit Open officially starts today. First workout released at 2pm. You can watch the live coverage here. To register and be a part of it, click here. STRENGTH Barbell row Weighted push up 4 x 3 rep WOD Run 200 10 Thruster (50/35) 15 Burpee 4 rounds (14 minute cap)

STRENGTH Deadlift 4 x 3 rep WOD 6 Dumbbell overhead walking lunge (20/15) 6 Dumbbell power clean 6 Dumbbell overhead walking lunge 12 Toe to bar 8 minutes, as many rounds as possible Aim to keep your elbows locked out overhead and the dumbbells close together or your shoulders are going to tire fast.

Another PB Clean & Jerk for Grace this month… 55kg! 💪🏼 [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”] STRENGTH Front squat 4 x 3 rep WOD Run 400 20 Pull up 10m Handstand walk 3 rounds (15 minute

STRENGTH Clean & Jerk 5 x 2 rep WOD 50 Wall ball 40 Power clean (60/40) 30 Shoulder to overhead 20 Burpee 10 Muscle up 15 minute cap