OH squats and double unders

Thursday 01.03.12 Louisa and Lorelei hitting Burpees on Saturday A1: 3x OHS 3×10-15 unbroken reps @ 50/35kg // no rest A2: 3x Max reps Double Unders in 1 min // rest 2 min B:  Optional Metcon (ie. if you feel beat up skip it and work on a weakness) 21-15-9 KB...

Open starts today

Wednesday 22.2.12   Are you this year’s Rich Froning Jr Crossfit Games Champion? First Open Wod should be out by 5pm today A: 12 minutes to establish 2RM Snatch Balance. B: 8 minute AMRAP of: 7 Overhead Squat 50/35 14 T2B 21 KB swings 24/16 I’d come in early and...

Nancy

Saturday 1.10.11 ‘Nancy’ 5 rounds for time: 400m run 15 OH squats Post loads and times to comments. Sean running the team through the Burgener warm up on Wednesday night… Whole30 in October: Day 1 There a number of us that are hitting the Whole30...

Working towards ‘Nancy’…

Tuesday 27.9.11 A1: Burgener warm up: PVC to unloaded bar A2: OH squats: 5×10 – start on unloaded bar an progress weight until form starts to break down or you can’t make sets of 10 B: 400m repeats: 5x @ 100% // rest 3 min exact between efforts. Post...