Today’s workout of the day is:
STRENGTH (weigh yourself)
Back Squat
5x Max Reps @ Bodyweight
MET CON
10min AMRAP
7 Deadlift (Bodyweight)
10 D/B Single Arm Thruster 20/15kg
12 Jumping Lunges
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Today’s Sunday reading to muse over with your morning coffee.
You’re doing CrossFit wrong -www.202strong.com
Thinking to much can be detrimental to human performance -www.phychcentral.com
Athletes and protein, the truth about supplements -www.active.com
Today’s workout of the day is a team wod. Come down and see what coach Ally has in store for us all.
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Today’s workout of the day is:
STRENGTH
Front Squat 5-5-5-5
MET CON
For time:
21-15-9 Chest to Bar Pull Ups
15-12-9 Push Jerk 70/50
200m Run
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Today’s workout of the day is a choice between Olympic lifting or gymnastics. You could even do both if feeling brave. Olympic lifting 2 position snatch: 1 from Launch or hang, 1 from floor. 70%x1+1, (75%x1+1, 80%x1+1, 85%x1+1) x 2 Snatch pulls: work up to 100%x3x2, 100% +10 kg x 3, these are of your…
Today’s workout of the day is:
STRENGTH
Overhead Press 5-5-3-3
MET CON
10min AMRAP
5 Hang Power Snatch 50/35
10 Overhead Squat 50/35
15 Toes to Bar
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Today’s workout of the day is:
STRENGTH
Establish Your 1RM Deadlift
METCON
For Time
Using 50% of your 1RM Deadlift, perform:
20 Squat Clean with 10 Push Ups after each Clean
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Today’s workout of the day is: The filthy 50 For time: 50 Box jump, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 16kg 50 Walking Lunges, 50 Knees to elbows 50 Push press, 20kg 50 Back extensions 50 Wall ball shots, 10kg 50 Burpees 50 Double unders …
Some reading to work your brain over your morning coffee:
Are you making these top 3 training mistakes -www.stephgaudreau.com
Technique before intensity -www.crossfitignitesydney.com.au
Why stretching isn’t working for you -www.reembody.me
Today’s team wod will be:
Coach Ally”s birthday wod.
Come down and give it a go then watch him do his burpees afterwards.
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