Warm-up 3 Rounds of: 5 Hand Walkouts + Push-ups :30sec hold Elbow to Instep (each side) 10 Pole Squats (3s hold) 10 Deadlifts (2sec Pause at bottom) Strength CrossFit Athlete / CrossFit A. Snatch Grip Deadlift 5x 3-4reps 10,0,x,0 @ 70-75% 1RM Rst :90sec [Scale: Elevate bar on weight plates. Must maintain flat back in the bottom position] CrossFit Endurance... [Read more]

Triathlete: Day 1: Swim - : Repeat 200m, recover 3:00 until form/pace deteriorates Day 2: Bike - : Repeat 2000m, recover 3:00 until form/pace deteriorates Day 3: Run - : Repeat 800m, recover 3:00 until form/pace deteriorates Day 4: Swim -: Repeat :45 on, :45 off until form/pace deteriorates Day 5 : Bike -: Repeat :45 on, :45 off until form/pace deteriorates Day 6: Run  -:  10k @... [Read more]

Warm-up Hollow Rock Holds :30sec Superman Holds :30sec 3 rounds of: Hollow Rocks :30sec, Rest 30sec Superman Rocks, Rest :30sec Gymnastics 15 minutes to complete Athlete who can do kipping pull-ups correctly EMOM perform 7 Kipping Pull-ups with a pause and hold at the top for 3secs between each rep (NO BUTTERFLY) Athletes still learning to kip 'Kipping Practice If... [Read more]

Warm-up Tabata (6 rounds :20sec work :10sec Rest): Full Depth Squat Jumps, be explosive out of the bottom. Clean Tekkers Spend some time in the bottom of the BB Front Squat Strength All Athlete A. Hang Squat Clean 1, +1 from floor @65-70% 1RM 10set of 2reps On the :90sec Capacity For every failed clean you must perform 10 burpees... [Read more]

Warm-up 15minutes HSPU Tekkers Thruster Tekkers K2E Tekkers Warm-up Deadlift to prepare for prescribed weight Set-up stations in preperation for WOM * NOTE Athletes will need to share bars for Deadlifts and Thrusters W.O.M CrossFit Athlete 04/01/2014 and 27/01/2014 "The Seven" (40min time cap) CrossFit Athletes: Seven rounds for time of: 7 Handstand push-ups 7 Thruster 60/35kg 7 Knees to... [Read more]

Warm-up 10 BB Strict Press (just the bar) ME: Strict Pull-ups [Scale: Ring rows with pronated grip] 15 KBS 10 BB Push Press (just the bar) ME: Strict Chin-ups [Scale: Ring rows with supinated grip] 15 KBS 10 BB Push Press (just the bar) Strength 20minutes to complete CrossFit Athlete A. Standing BB Military Press 4x 6-8 40x0 Rst:90 B.... [Read more]

Warm-up 3 Rounds of: 5 Box Jumps 5 Front Squats (just the bar) 5 Back Squats (just the bar) Strength CrossFit Athlete A-1 Front Squat with pause 5x 5-6reps 31x0 @70-78% 1RM Rst:90 A-2 Back Squat 5x 7-8reps 40x0 @68-75% 1RM Rst :90 CrossFit A-1 4x5-6 @70-78% 1RM A-2 4x8-10 @60-68% 1RM CrossFit Endurance A. 5x5 on :90 @70% 1RM... [Read more]

REST DAY - HAVE A SAFE AND HAPPY NEW YEAR