WARM UP Jog 400Â M 30 Weighted Sit ups /GHD 30 Good-mornings / Hypers GHD 30 Russian Twists SKILL DRILL 10 min 1 High Hang Snatch 1 Hang Snatch 1 Snatch —————————— 8 min Find Your 2 REP Max Snatch
Wednesday 16th December 2016: Snatching All the Way Read More »
WARM UP Couch Stretch 2 minutes Samson Stretch 2 minutes then 400 M Run 200 M Run
Tuesday 15th December 2015: Team of 2 AMRAP Read More »
Christmas is upon us and we’d like to keep you up to date of the days of business that we’d be closed. So guys, please take note that our last day of business will be on Tuesday 22nd December 2015. Thereafter we shall be closed from Wednesday 23rd December to Sunday 27th December 2015. We will
Our Holiday Hours Read More »
WARM UP 3 rounds: 10 Air squats 10 Push ups 10 Hollow Rocks 10 Inch worms
Monday 14th December 2015: Bad Santa Read More »
W.O.D. HAPPY ANNIVERSARY 12-12-12! Our Box is three Years old today! So to celebrate our 3rd Anniversary as an Affiliate we do it fine style with: 4 Rounds for Time of: 400 M Run/ Row 500 M (At least one 500 M Row must be completed) 30 KBS 55#M/ 45#W 20 Ground to Over Head
Saturday 12th December 2015: Happy Anniversary WOD! Read More »
WARM UP 2 Rounds of: 30 Air Squats with PVC 30 OverHead Squats with PVC 2 Minutes Max Rep Pull Ups 2 Minutes Max Rep Push Ups 2 Minutes Max Rep V-Sit Ups
Tuesday 17th November 2015: Simple Yet Deadly Read More »
WARM UP 400 M Run 100 Single Skips 80 Sit Ups 60 Jumping Jacks 40 Hollow Rocks 20 Burpees
Monday 16th November 2015: 3 for the Price for 1 Read More »
GYMNASTIC SKILLS 20 Minutes: Hand Stand Walks 10/ 10 Pistols HSPU’s (Pike push ups from a Box)
Saturday 14th November 2015: Team WOD Saturday Read More »
WARM UP 15 Minutes: 1 minute of Hollow Hold 2 Minutes of Flutter Kicks 3 Minutes of Plank Hold 4 Minutes of Mountain Climbers 5 Minutes of Skipping / Double Unders GOATS 25 minutes: Wall Walks Rope Climbs L-Sit Holds GHD Sit UpsRotate Stations W.O.D. 10 Minute AMRAP 5 Pull Ups 9 Box Jumps 20″W;
Wednesday 11th November 2015: 10 Minute AMRAP Read More »
WARM UP Mobility Work W.O.D. CrossFit Football Total Power Clean 1 Rep Max Squat 1 Rep Max Bench 1 Rep Max Deadlift 1 Rep Max*Perform a single maximum effort for the lifts listed above. *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order.
Tuesday 10th November 2015: Crossfit Football Total Read More »
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