October 2017

STRENGTH Weighted pull up Handstand push up 4 x 3 rep WOD 40 Wall ball 40 Burpee 40 Overhead squat (42.5/30) 40 Single arm dumbbell snatch (20/15) 14 minute cap

GYMNASTICS Tabata handstands STRENGTH Sandbag lifts WOD 2 Snatch 15 Toe to bar 30 Double under 6 rounds, 1 exercise every minute

STRENGTH Front squat 5, 5, 3, 3, 1, 1 rep WOD 6 Thruster (50/35) 5 Front squat 4 Shoulder to overhead 10 Pull up 6 rounds (12 minute cap) Choose a weight that allows you to get through the barbell complex unbroken, keeping intensity high.

GYMNASTICS Handstand roll out Ring holds L sit 4 rounds WOD ‘Partner Workout’ 30 Kettle bell swing (24/16) 30 Partner sit up 30 Single arm dumbbell snatch (20/15) 30 Toe to bar Run 200 18 minutes, as many rounds as possible

Todays workout is a repeat from way back in January 2011!! Somehow remembered this one from way back and looked it up. Nice mix of weightlifting and body weight. It was a final workout request from the first coach I had working with me since we opened (Bryan ‘Fury’). He finally opened his own CrossFit

STRENGTH Weighted push up One arm row 4 x 3 rep WOD 15 Box jump 5 Muscle up 1 Turkish get up each arm 6 rounds, 1 exercise every minute

STRENGTH Deadlift 5, 5, 3, 3, 1, 1 rep WOD 8 Front squat (50/35) 8 Burpee 8 minutes, as many rounds as possible This is a fast intense workout. The front squat should be less than 50% of your max, aim to keep every set fast and unbroken.

GYMNASTICS Tabata toe to bar/Hollow rock STRENGTH Front squat 5 x 3 rep WOD 10 Dumbbell thruster (20/15) 10 Chest to bar pull up 40 Double under 5 rounds (16 minute cap)

STRENGTH One arm row 4 x 5 rep WOD ‘Partner relay’ 5 Power clean 5 Shoulder to overhead 5 Burpee Run 200 5 rounds each (22 minute cap) Choose a weight that is challenging to complete unbroken, and keep each round unbroken. Move onto burpees with haste and hit the 200m hard and fast!