Archive for August, 2013

Workout of the Day – Sat 31/8/13


You’ll have to be here to find out!

Workout of the Day – Fri 30/8/13


50-40-30-20 and 10 rep rounds of:

  • Double-unders
  • Sit-ups

Struggling with Double Unders?  Don’t despair!  It’s all about practice practice practice!  Check out this article on the CrossFit Games website and read about Steven Shields and his battle with the rope.


Workout of the Day – Thurs 29/8/13

Complete the following:

  • Weighted Dip, 5RM

Rest 5 minutes

  • Weighted Dip, 3RM

Rest 5 minutes

  • Weighted Dip, 1RM


Workout of the Day – Wed 28/8/13

Rest Day

Workout of the Day – Tues 27/8/13

Complete the following:

  • Weighted Pull-up, 5 rep max

Rest 5 minutes

  • Weighted Pull-up, 3 rep max

Rest 5 minutes

  • Weighted Pull-up, 1 rep max

Check out this article from Tabata Times of why CrossFitters should do more strict weighted pull-ups.  Great arguments for doing strict and weighted pull ups on a more regular basis.  They have a fantastic cross-over in increasing your overall strength in lifting based movements but also will have a positive impact on your gymnastics based skills in kipping pull-ups by being able to stay on the bar for longer.

Workout of the Day – Mon 26/8/13

Ten rounds for load and time of:

    • 1 Clean and Jerk
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Squats



Workout of the Day – Sun 25/08/2013

AMRAP in 12 minutes of:

  • 5 GHD sit-ups
  • 7 Back extensions
  • 9 42.5 kg Overhead squats


Workout of the Day – Sat 24/08/13

Rest Day

Have some fun!


Image courtesy of CrossFit Gymnastics.