Friday 31/10/2014 – Noche de los Muertos

Strength/skills Bench press 5, 5, 5 with 6 reps renegade rows in between Conditioning 8 minutes AMRAP 1 US kettlebell swing 32kg/24kg 1 power clean 40kg/25kg 1 toes-to-bar then add 1 rep to each exercise on every round for as far as you...

Thursday 30/10/2014 – Split under

Yep, this guy definitely has an entirely different concept of what a split is. Strength/skills Split jerk 3, 3, 3, 3 (from clean) Conditioning 8 minutes AMRAP 20 double unders 7 pull ups 4 power snatches...

Tuesday 28/10/2014 – Hop for a clean

Chris Spealler is a five-times CrossFit Games veteran, and is also one of the world’s most respected and admired crossfitters. Strength/skills Toes-to-bar progression: Abs knees to elbows > jack knives  > leg raises > knees-to-elbows > toes-to-bars...

Monday 27/10/2014 – The Lynne and Gem Effect

Birthday girls Gemma and Lynne will celebrate both their respective days and their awesome new skills with a killer WOD today! Strength/skills Cleans 5,5,5 (touch & go) with chest-to-bar pull up progression in between Conditioning 5-4-3-2-1 for time Box-over jumps...