Enjoy a chilled day and mobilise

WOD - Team WOD
In a 15 min window
turkish get up for max load
(both arms count as a rep)
then for time
2000m Row

Extras - work on some skills and drills

OLY - Snatch complex

Power Snatch
Snatch balance
Oh squat

then Clean complex

Power clean
hang clean
front squat

Endurance

Row - 4 x 1000m, 3 min rest

strength - find a 1RM pull up

gymnastics - max effort ring dips (2 attempts)

WOD - 3 rounds
10 cleans
15 burpees over bar
20 TTB

extras - 3 min superman hold

WOD - CrossFit Totals

Press
Squat
Deadlift

Gymnastics - ME Pull ups

Endurance

Rowing - 5km ma effort

happy monday

Great work last night gang, smash the WOD time to prep

We will be retesting our CrossFit totals tomorrow, so chill work some gymnastic tekkers.

WOD - For Time
1000m Row
50 DB Snatch alt arm
30 push ups

Gymnastic - 3 min plank every time you break 5 strict HSPU

Strength - rest until tomorrow, mobilise and work basic movements to decrease mobility issues esp over head

Strength - Deadlift
5 x 5 @80%

WOD - Barbara
5 rounds

20 pull ups
30 push ups
40 sit ups
50 squats

3 min rest

Gymnastic - 30 Muscle ups

Work your endurance

Oly - Cleans

Pause cleans

then 10 min EMOM

1 x clean

Endurance
10 min AMRAP
Row - 150m
30 sec hollow hold

Strength - Push Press
5 x 5 @80%

Gymnastic - 3 min HS Hold

WOD - Steves Bday WOD
30 min AMRAP
200 Double unders
100 air squats
50 TTB
25 SHSPU

Midline -  3 min Plank

Oly - Power snatch
5 x 3

Power clean
5 x 3

WOD - 1000m Row
30-20-10
Power Clean
push jerk

Endurance - 20 min AMRAP
250m Run
15 ring dips

Details at GymnasticsWOD

some kipping tips for you to play around with rather than working on pull ups work on CTB

Strength - Back Squat
5 x 5 @80% last week at this weight

3 x 10 KB oh squats

Gymnastic - 5 rounds
10 Pistols each leg

WOD - Happy Birthday Banners

31 CTB
50-40-30-20-10
Box jumps
Push ups

United we stand till the last person finishes, remember to push everyone right to the end 

Strength - Deadlift 

5 x 5 @80%

Gymnastic - 5 rounds 

10 Ring Dips 

WOD - For Time 

5 Rope climbs 

10 Clean and jerks 

20 Burpees over bar  

30 Deadlifts 

40 Sit Ups 

50 Squats 

Midline - 3 min HS hold 

Oly - Power cleans

5 x 5 @ 65-75% Focus on speed

Oly class - Snatch

1 x pause snatch

Emom

1 x snatch

Endurance

5 x 1km Row rest 3 mins

photo off CrossFit.com

Strength - Push press
5 x 5 @80%

Gymnastics - 10 min EMOM

odd - 3-5 Rope climbs (focus on tekkers)
Even - 15 cal Row

WOD - For time
50 TTB
21-15-9
STOH
2 x Double unders

Guys you have to start looking after your hands, I wear these most days even when lifting just to allow me to maintain volume

Oly - Hang clean

5 x 5 - choose weight

gymnastic - 3 min L-sit Hold

WOD - 50 Pull ups
21 - 15 - 9
HSPU
Deadlift

Endurance - 20 min AMRAP
250m Row
15 burpees

Strength - Back Squat
5 x 5 @80%

Tekkers - 3 min AMRAP
Box jumps

WOD- 50 Wall Balls
21 - 15 - 9
Hang power snatch
OH Squats

The look of why am I doing this I think we will be seeing this again today 

Happy birthday Jodi well done on your PB yesterday, enjoy your birthday WOD

Strength - Deadlift
5 x 5 @80%

Gymnastic - 3 min Plank

HS walk in gymnastic area for tekkers

WOD - 3 rounds

1 min Muscle ups
1 min Pistols
1 min Burpee
1 min Jumping Squats
1 min Double unders
1 min Rest

Oly - Clean Complex

High Hang clean
Hang clean
Front squat

then

10 min EMOM

1 x complex

Endurance - must do ..........

Run or Row - 5km for time

Strength - Push press
5 x 5 @80%

Gymnastic - Find a 1RM DHSPU

Max Effort Kipping HSPU

WOD - 50-40-30-20-10
Double unders
Push ups

Some new Oly sessions 

Oly - Hang Snatch 

5 x 3 

Snatch Deadlift 

5 x 3 

Gymnastic - 10 min EMOM 

10 Ring Dips 

WOD - 3 RFT 

run 500m 

30 squats 

20 push press 

Endurance - 

Run or Row - 5min on 3 min off 

mini bullet showing us all how to squat,  

Strength - Back Squat
5 x 5 @ 80%

KB OH Squat 3 x 5

Gymnastic - 3 min Max Effort CTB

WOD - 12 min AMRAP
6 C&J
12 burpee over Bar

Happy Birthday Ash enjoy your day training with me.

Strength - Deadlift
12 x 2 @75%

Gymnastics - 10 min EMOM
5 - 10 pistols

WOD - 31 min AMRAP

800m Run
15 burpee pull ups

Also 11th Oct for those not going to watch shan compete duncan is having come athletes at his box for some training

extras - 5 min EMOM
4 x cleans

OLY - Snatch complex
hang power snatch
power snatch

10 min EMOM

1 x complex

Endurance - A must do !!! shan

run -  4 x 1 mile max efforts full rest between efforts

Row -  4 x 1k max efforts full rest between efforts

Will this be another HAM wednesday 

Strength - Push Jerk 

12 x 2 @ 75%

Gymnastic -  10 min EMOM 

5 -10 TTB

Happy Birthday Flower 

WOD - For time 

100 Curtis P (Clean, Lunge, Lunge, STOH) 

EMOM 5 Push ups