Mon 200611

5 RFT
15 Squat Cleans 40kg
15 Pull Ups
250m

Sat 180611

4 x 400m

10 min AMRAP
Cindy or Mary

Fri 170611

Worried about getting too bulky from weight training?
Don't, if only it was that easy.
This is a picture of the Canadian womens champion olympic lifter. Strength and beauty.

Snatch or OHS
1-1-1-1-1

Thurs 160611

200m swim
50 KB Swings
50m kick
20 ring push ups with turn out
50m kick
50 squats
50m kick
40 KB Snatch
200m swim

Wed 150611

Mr Joshua

Tues 140611

A) Bar & Ring MU Progressions

B) 21-15-9
Push Press
KB Swings
Sit Ups

Mon 130611

A) Snatch Balance
1-1-1-1-1

B) 3 RFT
10 Toes 2 Bar
15 Box Jumps
20 Double Unders

Fri 100611

A) 5 skin the cats

B) 2 mins ring L-sit

C) 10 min AMRAP
'Bear Complex'
Power clean
front squat
push press
back squat
push press

Thurs 090611

200m swim
50 push ups
200m swim
100 squats
200m swim
50 sit ups
200m swim

Wed 080611

7 Rounds for time
200m
5 Ring Dips
15 KB Swings

Tues 070611

Not quite what I had in mind when I said connecting with the outdoors.

A) Front Squat
5-5-5

B) 400m
15 Shoulder Press
400m
15 Push Press
400m
15 Push Jerk

Mon 060611

'Fran'
21-15-9
Thrusters (30/40)
Pull Ups

Sat 050611

Happy birthday Richard. Show us your Bristols!

'Tirty Tree'

33 Toes 2 bar

33 KB Snatch

33 Ring Push Ups

33 Floor Wipers

33 OHS

33 Handstands

Fri 030611

A) Max DU's in 3 min

B) Max Burpee Pull Ups in 3 min

C) Work up to a 1RM Power Clean

Thurs 020611

50m swim

30 Push Ups

50m swim

20 Ring Dips

50m swim

30 KB Push Press

50m swim

30 Sit Ups

50m swim

30 Supermans

50m swim

30 Burpees

50m swim

50 Squats

50m swim

20 KB Fig 8's

50m swim

30 KB Swings

50m swim

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