Month: December 2017

15m Banded sprints every minute x 8 10 HSPU 10 Ring Row 10 Single legged lateral plate jump overs @ 3 plates/2 plates 10 MB Cleans 9/7kg 20 HSPU 20 Ring Row 20 SLPJO 20 MB Cleans 30 HSPU 30 Ring Row 30 SLPJO 30 MB Cleans For time

Person 1: max rep bench press @ bodyweight Person 2: max rep back squats @ bodyweight Person 3: 5 shuttle runs w/ 2 burpee box jump overs 30 seconds on / 30 seconds off for 15 minutes: -Romanian Deadlift 60/40kg -Plate Hips to Overhead 25/20kg -Bench pronated plate lateral raises 60 reps strict to finish

Row 1KM 10 Hang Clean 70/50kg 20 Hanging Ball Up 30 Double Unders 15 Hang Clean 30 Hanging Ball Up 45 Double Unders 20 Hang Clean 40 Hanging Ball Up 60 Double Unders 80 Battle Rope Slams (sprint)

Over the course of 7 sets: Heavy front squat – 3 reps 7 handstand push-ups 7 chest to bar pull-ups (Casual pace. 30 minute cap) then, In partners: 1st round 3 Dual KB Swings 3 KB Pushups Partner 2: 2nd round 6 Dual KB Swings 6 KB Pushups Etc, for 7 minutes

AMRAP X 25 Minutes 40 Burpees 400m run 40 Box Jumps 60/50cm 400m run 40 Deadlifts 100/70 400m run 40 Wall Balls 9kg/7kg 400m run *partition reps as you need between you and your partner, 400m runs must be completed together.

MERRY CHRISTMAS TO ALL OF OUR LEGENDARY MEMBERS! HAVE A FANTASTIC CHRISTMAS, SEE YOU ALL SOON!

’12 Days of CrossFit’ 40 minute time cap! 1 Burpee Over Bar 2 Power Clean 3 Push Jerk 4 Box Jumps 60/50cm 5 Jumping Pullups 6 Ball Slams 7 Pushups 8 Mountain Climbers 9 Squats 10 Situps 11 Power Snatch 12 Overhead Squats Completed just like the song goes 1/1-2/1-2-3/1-2-3-4,etc.

OTMEM: -8 KB Deadlifts + Farmers Walk (40m) @ 24/16kg -2 Rope Climbs -10 Calorie Row -2 Split Jerks @ Bodyweight / 3/4 Bodyweight x 24 minutes Finisher- Eat a donut for time: *Pick your favourite donut *Tie to pull-up bar, hanging at 4 inches below bar height. Rules: You must complete 1 Pullup (range of…

Partnered Chipper Complete 2 Rounds each, goal is for max reps in total: Partner 1: 7 Knee To Elbow 14 Pushups 7 Box Jumps 14 Wall Ball Max reps Partner 2: Run 700m *Take off where partner left off on return from run.

Sumo Deadlift 5-5-3-3 *Find your heavy 5 reps and repeat, find your heavy 3 reps and repeat. Then, Tabata rounds( 20 seconds work/10 seconds rest): Walking Lunges (max distance), x8 Single Arm KB Clean 28/20kg (alternate each round), x8 Single Arm KB Front Squat 28/20kg, x8 Walking Lunges (max distance), x8