Tues 310511

A) Muscle up progressions

B) 21-15-9

Dead Lift

Box jump

Mon 300511

A) Muscle up progressions

B) 'Helen'
3 round for time
400m
21 KB Swings
12 Pull Ups

Sat 280511

10 Pull Ups
30 dead lifts
30 push ups
30 box jumps
30 clean and press
30 floor wipers
10 pull ups

Fri 260511

Thrusters
2-2-2-2-2

Tues 240511

'Life Begins'
40 Pull Ups
40 Push Ups
40 Sit Ups
40 Ring Dips
40 Supermans
40 Squats
40 Double Unders

Happy 40th!

Mon 230511

A) 2 rounds
8 walking lunges each leg 20kg bar
10 ring rows
60 seconds handstand

B) 400m
30 front squat
30 box jumps
400m

Sat 210511

Mui Ne Triathlon

'Stamina'
Swim 750m
Cycle 40km
Run 8km

'Sprint'
Swim 500m
Cycle 20 km
Run 4km

Fri 200511

A) CFWU 2 rounds

B) Kipping pull up practice

C) 3 rounds for time
10 ring rows
10 thrusters
10 KB Swings

Thurs 190511

4 rounds for time
200m swim
20 Squats
50 kick
20 sit ups

Tues 190511

AMRAP 20 minutes
5 OHS
10 Toes 2 Bar
15 Hang Power Cleans
20 Double Unders

Mon 160511

A) Max. KB Swings in 3 mins.

B) 3 RFT
10 Push Press
10 Pull Ups
400m

Sat 140511

Awesome job by our guests from Reebok HQ today. Tough workouts but they all went hard. Big thanks also for the Zigs and Reebok One Training Log.


A) Tyre Pull
1-1-1

B) 7 min AMRAP
7 Toes 2 Bar
7 Med Ball Cleans
7 Box Jumps

C) 3 RFT
10 Ring Push Ups
15 Thrusters
20 Double Unders

Fri 130511

CrossFit Total (CFT)
Back Squat
Shoulder Press
Dead Lift

Thurs 120511

200m swim
20 Squats
50 kick
10 wall balls
50 kick
10 wall balls
100 shackles
20 Squats
200m swim

Tues 100511

AMRAP 15 minutes
5 chest to bar
10 wall balls
15 KB Swings

Mon 090511

A) Tyre Pull
1-1-1

B) 3 RFT
Thrusters
Pull Ups

Fri 060511

Isabel
30 Snatches for time.

Thurs 050511

300m swim
20 Burpees
100 kick
40 KB Snatch
200 shackles
40 KB Push Press
100 kick
20 Ring Dips
300 swim

Tues 030511

A) Spealler Warm Up

B) 3 RFT
5 Power Cleans
10 Front Squats
5 Push Jerk
400m

Mon 020511

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.