Workout of the Day

31 Aug

Run 1.6km 21 Pushups 21 Pullups Run 1km 18 Pushups 18 Pullups Run 800m 15 Pushups 15 Pullups Run 800m 12 Pushups 12 Pullups Run 400m 9 Pushups 9 Pullups Run 400m 6 Pushups 6 Pullups Run 200m 3 Pushups 3 Pullups Scale up to ring Pushups and Chest to Ba ... Continue Reading

31 Aug

Incrementing Ladder – AMRAP 20 mins. Power Snatch (40/30kg) Ring Dip Pullup (Strict) Toes to Bar Perform one of each exercise in the first round, two of each in the second round, three of each in the third round and so on for 20 mins. Post number of ... Continue Reading

29 Aug

CROSSFIT TOTAL 1 RM Shoulder Press + 1 RM Back Squat + 1 RM Deadlift = CF TOTAL Post CF Total to comments. Thanks to CrossFit Inc. for the image.

27 Aug

10-8-6-4-2 Muscle Ups 2-4-6-8-10 Front Squat (75% 1RM) Alternate between exercises.  Post time to comments.

26 Aug

1km Row 30 KB swings (24/16kg) 1km Row 30 Ring dips 1km Row 30 OH lunge (20/15kg) 1km Row 30 Double unders 1km Row Post time to comments. Don't bunt. Aim out of the ballpark.David Ogilvy

25 Aug

DOUBLE AMRAP AMRAP #1 in 8 mins 7 SDHP (50/35kg) 10 Pushups – take hands off the ground at the bottom of the movement Rest 3 mins and then: AMRAP #2 in 8 mins 7 Chest to overhead (50/35kg) 10 Pullups Add total rounds and partials from both AMRAPS an ... Continue Reading

24 Aug

Complete 50 Med Ball Cleans (10/5kg) and 50 Knees to Elbows Begin each minute with 5 dips Check out with a 400m run, 500m row and 200 skips. Post time to comments.

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