Paul D

Strength: Weighted pull up 4 x 5 rep W.O.D. 1 Turkish get up (24/16) 3 Kettlebell snatch 10 rounds each arm 1 round is the standing up portion of TGU, 3 x snatches, then finishing downward part of TGU.

[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=1414 w=210 h=220 float=right] Strength: Bulgarian squat 4 x 5 rep W.O.D. 50 Wall ball 100 Double under 25 Power snatch (45/30) 50 Burpee

[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=1413 w=210 h=220 float=right] Strength: Shoulder press 3 x 3 rep Push press 3 x 2 rep W.O.D. Run 400 15 Kettle bell swing (32/24) 12 Handstand push up 3 rounds

[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=1412 w=210 h=220 float=right] This week will include an extended warmup with gymnastic movements every day. Handstand progressions, Muscle-up progressions and holds. Gymnastics: 3 Skin the cat (that name?!?) Max L

[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=1411 w=210 h=220 float=right] Strength: Overhead squat 4 x 3 rep W.O.D. ‘Partner/team workout’ 60 Push press (45/30) 60 Kettle bell swing (24/16) 60 front squat 2 rounds* Every time reps

A max box jump competition started between Caleb and Taz last night. This jump sealed the deal for Taz at 150cm. We had to move the blocks to another part of the gym so his head didn’t hit the roof. You’ll see the blocks wobble as he lands…we’ve made a note to check we’ve got

[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=1410 w=210 h=220 float=right]A few new faces at Jacks Olympic lifting class last night, plus a few of the veterans. Two spots left in the 5 week block, get in touch

[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=1409 w=210 h=220 float=right]Shaz’s big Deadlift PB at CrossFit Total on Friday. Best lift was 117.5kg, at least 20kg more than she’s ever lifted! Strength: Max rep strict pull up, 4

[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=1408 w=210 h=220 float=right]Carnage after Grace’s Sweet 16 workout yesterday! Strength: Clean & Jerk 5 x 2 rep W.O.D. ‘Tabata’ Renegade row (15/10) Sit up Hang power clean (60/40) Score =

Graces Birthday workout today, her Birthday was on Friday but we had CrossFit Total on, so here it is today! Here’s her 16kg shoulder press, accompanied by a certain song… Strength: Front squat 4 x 3 rep W.O.D. ‘Sweet 16’ 16 Burpee box jump 16 Double under 16 Shoulder to overhead (45/30) 16 Double under