13th September

2 10 2013

Warmup
Burgener
Arm Bar 10×5
HS Practice 3x 60s

EMOTM 10 mins
ODD – 10 Frnt Squat (60)
EVEN – 10 ring dips

Advertisements




16th August

12 09 2013

EMOTM 10 mins
10 Front Squat (48)
5 pullups





8th August

8 08 2013

Warmup
BP Shoulders
10 Squats

Strength
3×3 TGU (28)
EMOTM 10 mins
odd 10 front squats (48)
even 5 OHS (48)





29th July

8 08 2013

Warmup
5 KB Snatch (16)
D.unders
10 T2B
10 back squat (48)

Strength
EMOTM (10)

10 Frt Squat
5 strict pullups

WOD
21/15/9
KB Swings (32)
pushups
Russian Twist (16)

Time 5:18





5th July

16 07 2013

Warmup
BP Shoulders
5 pullups
5 Front Squats
10 Squats

WOD
5RFT
8 pullups
16 Front Squat (48)
32 situps

WOD – 14:47





6th March

6 03 2013

Back from holiday in Hong Kong, awesome trip.

Anyway, no WOD’s fpr a couple of days, has done the body good to rest up. Signed up for the Games today, bring it on!

Back into it today

Warmup
Bullet proof shoulders (New England crossfit, see earlier posts)
5 Turkish getups ea side (24kg)
10 pullups
10 squats
20 double unders

WOD
21 Front Squat (40kg)
50 Double unders
15 Front Squat (40kg)
50 Double unders
9 Front Squat (40kg)
50 Double unders





Thursday 17th January

21 01 2013

Warmup
100 d.unders
7 pullups
10 squats

WOD
21/15/9
HSPU
Pullups
Front squat (40kg)