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 "The Seven" (40min time cap) CrossFit Athletes: Seven rounds for time of: 7 Handstand push-ups 7 Thruster 60/35kg 7 Knees to elbows 7 Deadlift... [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 Handstand Press-ups and Scales Pistol Squats and Scales TTB and Scales Strength CrossFit Athlete A. Back Squat 90-92% load 5 x 1,1,1,1,1 20x0 120sec Resting 10-15 Seconds between reps CrossFit  A. Back Squat 85-90% load 5 x 2,2,1 20x0 120sec Resting 15-20 Seconds between reps CrossFit Endurance A. Back Squat wk:3 DE: 4 reps @ 70% on :90 for 9 minutes... [Read more]

Warm-up Snatch Tekkers Dip Tekkers and scales Strength All CrossFit Athletes A. Snatch High Pulls 3 x 3-5 B. Hang Snatch @ 60-62% 6 x 3 120-180 rest Capacity EMOM for 12minutes odd minute - 3 x Box Jumps even minute - 5 x Heavy Kb Swing ( modify height before weight) W.O.D "Elizabeth"  21-15-9 Cleans 62.5 / 45 Ring Dips