Monday 01/09/2014 – Double Pull Snatch

Kara Webb, Australian CrossFit Games athlete performing a dumbbell snatch. Main Class Strength/Skill Back Squat 1RM Conditioning 5 Rounds 40 DU’s 10 Pull Ups 20 KB Snatch 24kg/16kg Fundamentals Class Strength/Skills Learn Back Squat and KB Snatch Conditioning 5 Rounds...

Friday 29/08/2014 – Race for the Goblet

Um… I wasn’t referring to an actual goblet, Dumbledore, much less one in blue fire… Strength/skills Work on a skill Conditioning For time: Row 50 calories 40 KB goblet squats 24Kg/16Kg 30 Pull ups 20 Box jumps 24″/20 10 Ring...

Thursday 28/08/2014 – The Mountain

If you like to climb mountains, make sure yours isn’t named Ser Gregor Clegane. Skills Shoulder press 5RM Conditioning 4 rounds for time: 15 Power cleans 50Kg/35Kg 40 Mountain climbers 15 Hand release push...

Wednesday 27/08/2014 – Dead bench

Man, such vandalism! Main class Strength Bench press 3RM in between Renegade rows x 8 Conditioning For time: 21-15-9 Deadlifts 80Kg/60Kg Burpees Fundamentals Skills Learn bench press Conditioning 15-9-3 Deadlifts Burpees Choose your...