Workout of the Day

16 Jun Friday, 17/06/16

A) Dips 10-10-10-10 B) For time: 1000m Row 40 Situps 40 RKB Swings (24/16kg) (^32/24kg) 1000m Run ...

15 Jun Thursday, 16/06/16

“Blake” 4 rounds for time: 30m Walking OH Lunge (20/15kg) 30 Box Jumps (24") 20 Wall Ball (9/6kg) 10 HSPU - Compare to 20/06/14 Focus. ...

14 Jun Wednesday, 15/06/16

A) Front Squat 3 - 3 - 3 - 3 - 3 B) Split Jerk 3 - 3 - 3 - 3 - 3 ...

13 Jun Tuesday, 14/06/15

A) Hang Power Clean 10 - 10 B) For time: 1000m Row 10 SDHP (40/30kg) (^55/40kg) 100 Double Unders 10 SDHP 1000m Run 10 SDHP 100 Double Unders 10 SDHP Consistency is the key. A simple message that applies to every level. https://www.youtube.com/watch?v=0qNZuOsFIYg...

12 Jun Monday, 13/06/16

A) AMRAP in 20 minutes: 5 Chest-to-Bar Pull-Ups 10 Ring Dips 15 Overhead Squats (45/30kg) or B) "Cindy" AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats ...

12 Jun Sunday, 12/06/16 – Rest Day

10 Jun Saturday, 11/06/15

6am, 8am CrossFit "Klepto" 4 rounds for time: 27 Box Jumps (24/20") 20 Burpees 11 Cleans (65/45kg) - Compare to 06/10/14 7am Barbell Free CrossFit AMRAP in 20 minutes: 21 Wall Balls (9/6kg) 18 Kettlebell Swings (24/16kg) 15 Box Jumpovers (24/20") 12 Burpees 7am Weightlifting  ...

09 Jun Friday, 10/06/16

For time: 25 HSPU 50 Toes-to-Bar 800m Run 75 Push Presses (35/25kg) 150 Double Unders https://www.youtube.com/watch?v=I-nh4b07ZLs...

08 Jun Thursday, 09/06/16

Partner WOD 5 rounds for time: 400m Run (Together) 5 Rope Climbs (Rep for rep. Bring long socks. Sub 4 Pull-Ups per climb.) 50 Pushups (Partition as required but share reps equally.) ...

07 Jun Wednesday, 08/06/16

A) Dumbbell Bench Press 3 x 10 B) "Sham" 7 rounds for time: 11 Deadlifts @ bodyweight 100m Sprint ...