August 2018

GYMNASTICS Ring holds Handstand roll out 10 minutes WOD 15 Hip-back extension 3 Strict muscle-up 7 rounds This workout will focus on quality movement and strength. Don’t underestimate the hip-back extensions, the volume of them is high, we’ll have option of scaling with barbell Good Mornings. For the muscle ups, we’ll have a few strict […]

WOD Front squat 3, 3, 3, 3, 3 rep We’ll be recording the average across 5 work sets, build to your first heavy set. Optional Finisher 50 Wall ball 50 Kettle bell swing No times recorded, work on quality reps, the intensity focus today is front squat strength!

WOD 15m Dumbbell overhead walking lunge (25/17.5) 25 GHD sit up 4 rounds (15 minute cap) Because of space required we’ve modified the overhead lunges from 60kg barbell to dumbbells (x2) The lunges should be heavy enough that you can just finish the first round unbroken. There are a lot of GHD sit ups, if

WOD 2000 metre row 1 mile run 2000 metre row 1 mile run 2000 metre row 50 minute cap This workout is an extended version of the one we did a couple of Mondays ago. This time there’s an extra mile run and 2000m on the rower. Predicted finish times will be 40-50 minutes. If

The 2018 CrossFit Games is on this weekend!! Watch all the action live at games.crossfit.com STRENGTH Barbell row Weighted dip 4 x 3 rep WOD ‘Partner Workout’ 40 Power clean (50/35) 40 Push press 80 Double under 40 Wall ball Every time reps are broken, team does 3 burpees 18 minutes, as many rounds as

WOD 10 Dumbbell power snatch (25/17.5), left arm 10 Single-arm overhead squat, left arm 10 L pull-up 10 Dumbbell power snatch, right arm 10 Single-arm overhead squat, right arm 10 L pull-up 3 rounds (22 minute cap) There’s a lot of core stabilising in today’s workout, the single arm overhead squat will also challenge your

GYMNASTICS Rope climb Ring holds Handstand roll out 10 minutes WOD 5 Deadlift (125/84) 10 Burpee 5 rounds (7 minute cap) This is another fast paced workout, you should be constantly moving and having fast transitions between exercises. The deadlifts should be heavy but at a weight that you can do unbroken for all 5