A. 21-15-9: Box Jumps Kettlebell Swings (24kg / 16kg) Sumo Deadlift High Pull 200m Run B. Muscle Up Progressions

Don’t forget that rest is an important part of your training schedule. Help yourself by spending some time today working on your mobility.  www.mobilitywod.com For those of you following our CrossFit Endurance programme, in your own time: Time Trial 5km max effort

  Today is all about a simple WOD, leaving you with energy and time to work on elements to help you meet the specific training goals you have set. Ask your coaches for tips, tricks and technical coaching. 5 Rounds for time: 15 pull ups 20 slam balls 30 sit ups For those of you following [...]

For time: 50 Wall balls (9kg / 7kg) 40 Double Unders 30 Kettlebell Swings (24kg / 16kg) 20 Lunges 10 Box Jumps

A. In a ladder, do as many reps as possible within 12 minutes of: Clean (Full Squat) Toes to Bar For example, start with 1 Clean and 1 Toes 2 Bar, then 2 Cleans and 2 Toes 2 Bar etc until you get to the 12 min cut off. Max 12 minutes B. Front Squat [...]

5 Rounds for time: 500m row 400m run

Each min on the min for 30 mins: 5 Pull Ups 10 Push Ups 15 Squats For those of you following our CrossFit Endurance programme, in your own time: Long Interval 4-8 x 600, rest 2:00