Warm-up 3 Rounds: 5 High Pulls 5 Hang Cleans 5 Strict Press 5 Thruster Strength CrossFit Athlete & CrossFit A-1 1x Strict OHP + 5 Push-Press 30x0 rst: 100sec A-2 Pull-ups 30x0 5x 6-8 rst: 100sec note: The aim is to use a weight that you can not strict press anymore than 2 reps. CrossFit Endurance &  A. ME: 1... [Read more]

Warm-up Increase the weigh on the deadlift each round: 3 rounds of: 5 Deadlift 10 Burpees 20 Alternating Back Step Lunges Strength CrossFit Athlete A-1 Deadlift from podium (stand on 10kg plates) 5x 4,4,3,3,2 20x0 rst: 100sec A-2 Glute-Ham Raises 5 x 7-9 30x0 rst:100sec CrossFit & CrossFit Endurance A-1 5x4 20x0 rst: 100sec A-2 [Scale: Nordic Raise (knees on... [Read more]

We have heard what StreTch and Tom think about setting goals, now it’s time to get some words of wisdom from Josh (hard to believe I know). I look back on a life that is not too old but not too young either. Not as old as Geoff but never the less experiences that may seem eccentric. These include walking... [Read more]

Warm-up With a barbell perform 3 Rounds: 5 Snatch Grip Deadlifts 5 Snatch Grip RDL 5 Hang Snatch Shrugs 5 Hang Snatch High Pulls 5 Hand Power Snatch 5 OHS 5 Snatch Balance Strength CrossFit Athlete A. On the 2minutes perform: 2 x (1 Snatch form mid-shin + 1 Snatch from the floor) for 12minutes note: deadlift the bar to... [Read more]

Warm-up 3 Rounds 10 Thrusters with empty bar 10 sec hold in bottom of front squat position 2 laps Backwards Running on Track (emphasis forefoot landing) Spend 2-3min Thoracic Rolling Strength CrossFit Athlete A-1 Front Squat 6x 3,3,3,2,2,2 @88+% 1RM 30x0 rst:90 A-2 Back Squat 6x 4,3,3,2,2,2 40x0 @85+% rst :90 CrossFit A-1 5x 5-6 @75-80% 1RM A-2 5x6-8 @65-73% 1RM... [Read more]

CrossFit is a sport, and just like any other sport it attracts athletes of all abilities. CrossFit is humbling and everybody needs to learn the basics and build and understanding of movement to become good at CrossFit. CrossFit is a sport that requires high levels of strength and skill in multiple disciplines including gymnastics, powerlifting, Olympic lifting, kettlebells and metabolic... [Read more]

Warm-up 3 Rounds of: :30sec Single leg skipping :30sec Single leg skipping on opposite leg 20 Hollow Rocks 10 Press-ups Strength CrossFit Athlete A-1 L-Sit Ring Pull-ups 31x0 4x5-7 Rst :60sec A-2 Negative Press HeSPU against wall 4x6-8 (use deficit if possible) Rst :100 * when you fail the strict, kip and maintain the eccentric tempo" All other CrossFit A-1... [Read more]

Triathlete: Day 1: Swim - : Repeat 75m, recover :60s until form/pace deteriorates Day 2: Bike - : Repeat 500m, recover :60s until form/pace deteriorates Day 3: Run - : Repeat 400m, recover :60s until form/pace deteriorates Day 4: Swim -: 1400m @ 85% 1200m TT pace Day 5 : Bike -: 20M @ 85% 30k TT pace Day 6: Run  -: Repeat 1k, recover 2:30 until form/pace deteriorates... [Read more]

Warm-up 12minutes to complete: 2 Min Max Double unders / Tekkers Teach KB Clean and Press Strength CrossFit Athlete A. On the 2 minutes perform: 2 x (1 Squat Clean form mid-shin + 1 Squat Clean from the floor) for 12 minutes note: deadlift the bar to waist height before lowering to mid-shin CrossFit & CrossFit Endurance A. On the 2minutes... [Read more]