Thursday 31st July – Dirty Dozens

Don’t worry. You’ll survive, unlike the blokesĀ on the picture. Strength / Skills Max L-Sits time, 5 attempts with 8 Renegade rows in between Conditioning 4 rounds 12 Box jumps 24″/20″ 12 Push presses 50Kg/35Kg 12 jumps over the...

Wednesday 30th July – Bench & Deadlifts

Both hands on the bar when doing deadlifts, please! MAIN CLASS Strength / Skills Bench Press 2,2,2,2 in between Modified Bar Pull Ups x 5 Conditioning 21-15-9 for time Burpees Deadlifts 100Kg/70Kg FUNDAMENTALS CLASS Strength / Skills Learn to bench press and deadlift...

Tuesday 29th July – Power sit unders

Australian athlete Amanda Allen, 2-times CrossFit Games Masters champion, 40-44 division (2013, 2014) Strength / Skills Max UB ring dips in between 200m Row Conditioning 12 minutes AMRAP 14 Sit ups 7 Power Cleans 60Kg/45Kg 28...

Monday 28th July – Half Cindy

“Say, how many push ups, again?” MAIN CLASS Strength / Skills Hang Power Snatch 5,5,5 Conditioning Half Cindy 10 minutes AMRAP 5 pull ups 10 push ups 15 squats FUNDAMENTALS CLASS Strength / Skills Learn the Power Snatch Conditioning 7 minutes AMRAP 5 Ring...