Overhead Squats 5-5-5 In 4 minutes run 400m once then Max reps Knees to elbows Rest 1 minute In 4 minutes run 400m once then Max reps High Box Jumps Rest 1 minute In 4 minutes run 400m once then Max reps Press Ups Rest 1 minute AMRAP 8 minutes 7 Knees to elbows 9 [...]

1 Power Clean 1 Hang Squat Clean 3 Rounds 8 Front Squat 16 Ball Slam

First of all we practised some gymnastics manoeuvres and then did a triplet of pull ups, power snatch and shuttle sprints. 5 Rounds 12 Pull Ups 20 Dumbbell Power Snatch (10 each arm) 10-20-30-40m Shuttle Sprint

Friday 17th May Split Jerk Work to a heavy single 12-9-6 Deadlift Turkish Get Up Saturday 18th May Backsquat 3-3-3-3-3 Mystery surprise Tabata (8 rounds, 20 seconds work: 10 seconds rest) Top-to-top press ups (rest is in the plank position) Bottom-to-bottom squats (rest is in the bottom of a squat)

What do you get if you cross a chipper with an amrap? I can’t think of a jokey answer but you do get a great workout! AMRAP 18 Minutes 30 Box Jump 30 Pull Up 30 KB Swing 30 Lunge Walk 30 Sit ups 30 Push Press 30 Wall Ball

11th May 2013 Nasty Girls 3 Rounds 50 Squats 7 Muscle Ups 10 Hang Power Clean 13th May 2013 Squat Clean Work up to a heavy single 14th May 2013 Overhead Squat 5-5-5 3 Rounds for Max Reps 1 Min Push Press 1 Min DB Split Clean 1 Min Row (Cals) 15th May 2013 Thrusters [...]

Front Squat 5-5-5 5 Rounds 6 Power Snatch 12 Burpees Run 200m

Tuesday 7th May Bench Press 3-3-3-3-3 3 Rounds 5 x Bear Complex Run 400m Wednesday 8th May AMRAP 20 minutes 20 Wall Ball 15 Pull Ups 20 Box Jump 15 Press Ups Thursday 9th May 1 Shoulder Press 2 Push Press 3 Jerks 21 Toes To Bar 21 KB Swings 18 Toes To Bar 21 [...]

Happy Star Wars Day – May the Fourth be with your Snatch! Snatch 8 Singles at around 85% AMRAP 8 Minutes 1 Power Snatch 6 Lateral Jumps 25 Double Unders

To score on the workout you have to go hard enough on the mile run to leave you with enough time. This was followed by a goat slaying* session. In 10 minutes run 1 mile In the remaining time AMRAP 12 Push Press 12 Knees to elbows Goat Slaying* *In CrossFit, a goat is a [...]