Workout of the Day

12 Dec Tuesday, 13/12/16

3 x 5 min AMRAPs A) 5 DL @ 70% 35 D-U B) 10 LH DB G2OH (1 x 20/15kg) 10 RH DB G2OH (1 x 20/15kg) 20 Pushups C) 20 Situps 20 Pull-Ups ...

11 Dec Monday, 12/12/16

A) Press 10 - 7 - 5 - 3 - 3 - 3 - 3 - 3 B) Front Squat 3 - 3 - 3 - 3 - 3 ...

11 Dec Sunday, 11/12/16 – Rest Day

09 Dec Saturday, 10/12/16

6:00, 8:00am CrossFit Partner WOD "Luke" 400m Run 15 Clean and Jerks (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Ball (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Front Rack Lunges (70/50kg) 400m Run - Both partners complete the first and last run together. - 200m each for the other runs. - For the...

08 Dec Friday, 09/12/16

A) 4 rft: 50 Double Unders 10 Power Snatches (52.5/37.5kg) 15 Box Jumpovers (24/20") or B) 4 rft: 5 Muscle-Ups 10 Snatches (52.5kg/37.5kg) 15 Box Jumpovers (24/20") ...

07 Dec Thursday, 08/12/16

A) Overhead Squat 7 - 7 - 7 - 7 - 7 B) Deadlift 7 - 7 - 7 - 7 - 7 https://www.youtube.com/watch?v=xsJJYHl8pVg...

06 Dec Wednesday, 07/12/16

AMRAP in 20 mins: 2 Muscle Cleans (45/30kg) 4 Presses (45/30kg) 6 Front Rack Lunges (45/30kg) 2 Bar Muscle-Ups 4 Burpees OTP 6 Toes-to-Bar ...

05 Dec Tuesday, 06/12/16

Alt EMOM for 10 mins: A) 8 KB Cleans (2 x KB) 8 Strict Pull-Ups B) 40 sec. Row (for mtrs) 40 sec. Pushups C) 40 sec. D-U (for reps) 8 Hollow Rocks + Plank or Tuck Support to 40 sec. CrossFit King - five years ago when there isn't a pair of Nanos in...

04 Dec Monday, 05/12/16

A) Clean and Jerk - 20 minutes to work on technique and build to a heavy single. B) "Grace" For time: 30 Clean and Jerk (62.5/45kg) https://www.youtube.com/watch?v=PRlJWcPzg-8...

04 Dec Sunday, 04/12/16 – Rest Day

When all the stuff is not enough. #wodbling  ...