Friday 01/05/2015 – Squat dip sit

Will Queenslander Kara Webb grab the big prize this year in the CrossFit Games? The Regionals are coming! Strength/skills Bench press 6, 4, 2 Conditioning For time 500m row 40 front squats 40Kg / 25Kg 40 ring dips 40 weighted sit-ups 15Kg /...

Tuesday 28/04/2015 – 88 Keys on Fire

Call the firefighters straightaway! Strength/skills Weighted ring dips 5RM with max hand-stand hold time Conditioning 8 minutes AMRAP 8 box jumps 24″ / 20″ 8 alternate dumbbell snatches 20Kg / 15Kg 16...

Monday 27/04/2015 – Half Cindy

“Don’t look at me! I know it has my name but I never wrote this crazy WOD!” Strength/skills Overhead squats 3RM Conditioning Half Cindy 10 minutes AMRAP 5 pull-ups 10 push-ups 15...