Strength: CrossFit Athlete A. Snatch Balance 3 x 3reps on the :60sec B. Squat Snatch 6 x 3reps on the 2:00minutes CrossFit /Endurance / Rookie A. Snatch Balance 3 x 3 reps on the :60sec B. Squat Snatch 4 x 5 reps on the 2:00minutes Capacity EMOM for 12minutes: odd minute - 10 TTB even minute 5 OHS with 70%... [Read more]

Short, sharp, hard and fast… but wait there’s more.   It’s a clever and nasty combination designed to smoke your shoulders, test your midline stability and then test your flexibility, speed and strength. Warm-up What can you hang snatch for 3 reps?  Honestly, do you know? This is the time to find out! Don’t leave it to chance, or waste W.O.D... [Read more]

 Strength 15minutes to complete CrossFit Athlete A. Bent Knee Deadlift @ 74-78% 1RM 5  x 5-7 30x0 :90sec CrossFit A. Bent Knee Deadlift @ 72-74% 1RM 5 x 6-8 30x0 :90sec CrossFit Endurance A. Bent Knee Deadlift @ 74-78% 1RM 10 x wk:2 ME 3reps 30x0 :90sec CrossFit Rookie A. Bent Knee Deadlift (comfortable weight with good form) 4 x... [Read more]

 Strength 15minutes to complete CrossFit Athlete A-1 Front Leaver on Rings A-2 Hollow Rocks B. Skin the Cat 2 x 5 reps 3 CrossFit / Endurance / Rookie A-1 Tuck Front Leaver on Rings A-2 Hollow Rocks B. Skin the Cat Capacity 10 minutes to complete 3 Rounds of: Back Extensions Press-ups on KB (increase depth) [Scale: incline press-ups, place KB... [Read more]

Warm-up KBS Tekkers KB Snatch Tekkers KB Thruster Tekkers Full Squat Clean Tekkers Strength 15minutes to complete All CrossFiters Squat Cleans 6 x 5 on the 2 minutes Capacity 10 minutes to complete In groups of 2 EMOM for 10 minutes perform: p1: 3 Clean High Pulls @ MAX weight lifted in A. p2: 15 Wall Balls 7/9kg 9/10' W.O.D... [Read more]

Warm-up Hang Snatch Tekkers Thruster Tekkers Strength 25minutes to complete CrossFit Athlete A-1 Incline Bench Press 31x0 (hold pause at bottom) @67-70% of Flat Bench 1RM A-2 Chin-ups 31x0 (FULL extension of arms, hold pause at the bottom) A-3 Horizontal Abduction 3 x 10-12 30x1 on each arm (shoulder pre-hab) 4 x 5-7 31x0 :90sec CrossFit  A-1 Incline Bench Press... [Read more]

Warm-up DU Tekkers - Then 2minutes MAX DU Burpee Tekkers - Then 2minutes MAX Burpees Strength 16 minutes to complete CrossFit Athlete A. Back Squat @74-78% 1RM 5 x 5-6reps 30x0 rst:90 B. Romanian Rhythm Squats* 1 x 50reps (10 on toes, 10 heels stay down) CrossFit A. Back Squat @74-78% 1RM 5 x 6-8reps 30x0 rst:90 B. Romanian Rhythm... [Read more]

Warm-up OHS Snatch Balance Tekkers Snatch Tekkers Strength CrossFit Athlete A. Snatch Balance 3 x 3reps on the :60sec B. Squat Snatch 6 x 3reps on the 2:00 minutes CrossFit & CrossFIt Endurance A. Snatch Balance 3 x 3reps on the :60sec B. Squat Snatch 4 x 5reps on the 2:00 minutes CrossFit Rookie same as CF. Scale[Power snatch with... [Read more]