WODs

Strength: 3 sets 4/8 Front Squat/Back Squat @ 80% of 1RM FS   Strength & Conditioning WOD:[…]

PUBLIC HOLIDAY – Box Closed!   Single Sport Endurance Workout (from CrossFit Endurance) Choose ONE of the[…]

REST DAY     Single Sport Endurance Workout Choose ONE of the following sports Swim (SUN): 45:00[…]

GYMNASTICS WOD: for QUALITY FLEXIBILITY: 10 Air Squats 15 Side Leg Swings each leg 20 Sit Up[…]

DELOADING WEEK Strength: 3 sets 4/8 Front Squat/Back Squat @ 70% of 1RM FS   Strength &[…]

OLY LIFT FOCUS SESSION: for QUALITY 1 Hang Clean + 1 Clean x 8 @ 75%  […]

DELOADING WEEK Strength: Snatch x2x4 @ 60%   Strength & Conditioning WOD: 15-12-9 KBS 2/1.5pd Ring Dips[…]