A) Barbell Twist 10-10-10-10-10 B) “TK” AMRAP 20 Minutes: 8 Strict Pull Ups 8 Box Jumps (30/24”) 12 American Swings (32/24kg) Compare: 05/06/14

A) In teams of 2 (or 3). One Working For time: 1200 meter run 100 DB Ground to Overhead (2×20/15kg) 200 Air Squats 100 Burpees 1200 Meter Run

A) Pull Ups – 5-5-5-5-5 B) “Nice” AMRAP 10 min: 15 Push Press (40/30kg) 15 Russian Swings (32/24kg) Compare: 10/03/14, 27/8/12, 25/2/12  

A) Pull Ups – 5-5-5-5-5 B) “Manky” For time: 10 Front Squats (70/50kg) 10 Box Jumps (30/24”) 10 STOH (70/50kg) 10 Toes to Bar 20 Lunges (70/50kg Front Rack) 10 Toes to Bar 10 STOH (70/50kg) 10 Box Jumps (30/24”) 10 Front Squats (70/50kg) Compare: 21/02/14, 12/08/13

“CrossFit Total” Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 Score is the sum of the best lift of each Compare to: 23/07/14, 12/07/13, 29/04/13,

A) Pull Ups – 5-5-5-5-5 B) AMRAP 18 minute: 15 Box jumps (24/20”) 12 Shoulder-to-overhead (50/35kg) 9 Toes-to-bar    

A) Back Squat 5-5-5-5-5 B) AMRAP 10 minute: 5 Deadlifts (80/55kg) 10 Burpee bar hops 15 Double Unders

Team “Eva” Team of 2 (or 3) – One working 5 rounds for time: Run 800metres 30 American Swings (32/24kg) 30 Pull-ups

A) Split Jerk 1-1-1-1-1 B) In teams of 2 (or 3) 7 mins for Max Man Makers as a team (20/15kg) Man Maker: Start standing with Dumbbells. Burpee with DB, into Cluster

A) 4 Min: Run 600m, then Max Push Ups – Rest 4 min – B) 4 minute AMRAP: 10 Box Jumps (24/20”), 10 Pull Ups – Rest 4 min – C) 4 minute AMRAP: 5 Burpees, 5 Thrusters (42.5/30kg) – Rest 4 min – D) 4 minute AMRAP: 30 Double Unders, 10 Toes to bar […]