A. For time: 150 Kettlebell Swings 5 burpees each time you stop B. 10 Min AMPRAP: 10 Deadlift 80kg / 60kg 200m Row

Don’t forget that rest is an important part of your training schedule. For those of you following our CrossFit Endurance programme, in your own time: Tempo 10km at 21km pace

Today is all about a simple WOD, leaving you with energy and time to work on elements to help you meet the specific training goals you have set. Ask your coaches for tips, tricks and technical coaching. Helen: 400m run 21 kettlebell swings 24kg / 16kg 12 Pull Ups For those of you following our CrossFit [...]

      Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5

10,9,8,7,6…1: Squats Pullups Hollow Rocks (or Ab Mat situps) For those of you following our CrossFit Endurance programme, in your own time: Long Interval 6-8 x 2:00 on, 2:00 off

4 rounds for time: 400m run 10 unbroken double unders** 12 thrusters 42.5kg / 30kg Start your skip count over until unbroken set is accomplished before moving onto thrusters. ** Still haven’t got ‘em? Sub 30 singles unbroken

A. 7 Rounds for Time 10 Medicine Ball Cleans 10 Burpees B. Handstand Holds C. Hollow Rocks For those of you following our CrossFit Endurance programme, in your own time: Short Interval 10 x 30 Secs max efforts – rest 2:00