Author: Jim King

30 Jul Sunday, 30/07/17 – Rest day.

28 Jul Saturday, 29/07/17

7am Weightlifting 6, 7, 8am CrossFit WOD AMRAP in 20 mins: "The Open Test" 50 Wall Ball (9/6kg) 50 Double Unders 40 Box Jumps (24/20") 40 Toes-to-Bar 30 C2B Pull-Ups 30 Burpees to 6" 20 Power Cleans (65/45kg) 20 Jerks (65/45kg) 10 Power Snatches (65/45kg) 10 Muscle-Ups BBF - as above but after the burpees, sub: 20 KB Swings 20 HSPU 10 LH KB...

27 Jul Friday, 28/07/17

Superset Pyramid 15-12-9-6-3-6-9-12-15 Push Press Deadlift Click here to compare to 05/08/16 ...

26 Jul Thursday, 27/07/17

A) Dumbbell Thruster 8-8-8 B) For time: 50 Situps 15 LH DB G2OH (20/15kg) 15 RH DB G2OH (20/15kg) 10 HSPU 2km Run 10 HSPU 15 RH DB G2OH (20/15kg) 15 LH DB G2OH (20/15kg) 50 Situps ...

25 Jul Wednesday, 26/07/17

"Rich" For time: 13 Snatches (70/50kg) Then 10 x 10 Pull-Ups 100m Run Then 13 Cleans (70/50kg) ...

24 Jul Tuesday, 25/07/17

A) Clean Complex Clean Pull Hang Power Clean Power Clean B) REMOM for 18 minutes 3 Power Cleans 50 Double Unders 12/9 Cal Row ...

23 Jul Monday, 24/07/17

For the next five weeks there will be a separate leg strength program running as well as the regular program. This will be posted at the gym. It is advisable that only well conditioned members take on the full program. It will be different to recent weeks...

23 Jul Sunday, 23/07/17 – Rest day.

21 Jul Saturday, 22/07/19

7am Weightlifting 6, 7, 8am CrossFit A) "Eva" 5 rft: 800m Run 30 KB Swings (32/24kg) 30 Pull-Ups - Scaling: Half "Eva" 3 rounds for time AMRAP in 30 minutes or B) "Nicole" AMRAP Pull-Ups in 20 mins: 400m Run Max effort Pull-Ups ...

20 Jul Friday, 21/07/17

For time: 50 Box Jumps (30/24") 50 SDHP (45/30kg) 50 Knees-to-Elbows 50 Wall Ball (9/6kg) 50 Burpees (6") ...