15 mins, Every minute on the minute: 2 x Power Cleans Max Dus for rest of minute.

20 min AMRAP 12 Kettlebell Swings (24kg / 16kg) 7 Wall Balls (9kg / 7kg) 7 Burpee Box Jumps For those of you following our CrossFit Endurance programme, in your own time: Short Interval 8 x 20:10, Tabata Sprints, 20 Secs On, 10 Secs Off. If possible use a treadmill, set grade to 12% and [...]

5 mins max Double Unders 4 mins max Burpees 3 mins max Pullups 2 mins Max Pushups 1 min Max Hollow Rocks

    Don’t forget that rest is an important part of your training schedule. Try some mobility homework – http://www.mobilitywod.com/ For those of you following our CrossFit Endurance programme, in your own time: Time Trial 5 – 15km What’s the distance of your next race/goal?

  Murph In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted [...]

5 rounds for time: 20 Kettlebell Swings (24kg / 16kg) Run 400m

Strict Press 3 – 3 – 3 – 3 – 3 Push Press 2 – 2 – 2 For those of you following our CrossFit Endurance programme, in your own time: Short Interval 4-8 x 200m, Rest 1:00