Bank holiday run

For time

Run 5km

post your scores in the comment section

Ledesma

20 min AMRAP

5 DHSPU
10 TTB
15 medicine ball cleans

Notice how the above image shows how muscle ups are built around a strong hollow hold 

Ring muscle ups

Bar muscle ups 

- we will show lots of progressions to build that transition strength 

Building towards SID

Sometimes you just have to go long, build an engine so that when you hit WODs you can do what you enjoy the most 

I have started to add in Squat therapy as extras to build some consistency with your squats to improve your mechanics this should be done before the WOD, for most of you its not weight holding you back its more how you move thats stopped your progress.

A - Squat therapy

10 mins build a better squat, goal is to hit 50 squats with toes on the wall by the end of the month

B - Team Cardio

Row 10km

rotate every 250 meters

With it being a bank holiday weekend we will only be open on Saturday for the 930 and 11 Oly class and we will be closed Monday. Get out and enjoy weekend if you wanna train Ill post a wod for you to post scores :)

A - 15 min Squat therapy
this is now a must for all of you

B - Partner WOD
20 min AMRAP

5 HSPU
10 hang power clean
15 Squats

C- Pull up program (advanced and beginner)
I want you all to follow a month of the pull up program to build stronger shoulders

Fran

Above you hear about the story of FRAN and what it means to us CrossFitters, some of you will look at this work out and think what is all the fuss about and some will be scared. 

Like all CrossFit work outs Fran is no different it is high intensity, this should take no longer than 5  mins to complete if it does you scaled to hard and didn't receive the stimulus required considering some athletes have posted times of 2:05 

FRAN

21-15-9

THRUSTERS 

PULL UP 

  
Flt Lt Egging flew on the right hand outside of the Diamond Nine formation

 

Todays work out as promised is named after Flt Lt Egging as his position in the Diamond was flight number 4 as a mark of respect we are gonna perform a wod with the number 4 as are rep increase for the ladder. 

 - "Egging"  wod

- 100 double unders 

- 10 min Ladder 
4 Curtis P @ 60kg
4 Burpees

add 4 reps each round, total number of reps is your score