CrossFit SEQ 13th January 2017

Healthy Shoulders

Warm up
5 Push ups

5 Active Shoulders
5 Hamstring Stretch (squat)

Strict Pull-ups - Max Rep
5 Rounds
Score = Round with most reps

EMOM for 16 min...
3 Toes to bar
3 Push ups
3 V-ups
3 Air Squats

Well Done  Cherri  for getting your strict pull-up!

It never gets easier you just get fitter

CrossFit SEQ 11th January 2017

Warm Up

10 Push-ups
Active hang on bar
K/B walk


Muscle up progressions

*Transition work
*False grip hangs into max rep chest to bar ring pull-ups


Bench Press - 5,5,3,3,1

AMRAP in 2 min

Max rep Double Unders

Rest then...

10 alternating kb swings
10 kb snatch (R)
10 alternating kb swings
10 kb snatch (L)

3 Rounds
(try and complete each round unbroken)
10 min time Cap

Your Only Limit is YOU

CrossFit SEQ 10th January 2017

Warm Up

Group warm up
Ankle/hip Mobility
Plyo Skier


Front Squat 5-5-5-3-3

Rest then

Weighted Elevated Front Foot Bulgarian Split Squat
8 Each Leg
1 Leg weighted step up ( concentrated on pushing off heel and NOT toes)
8 reps each leg
complete for 3 Rounds

Bring Sally up
movement =
Split Squat



You will never have this day again so make it count!

CrossFit SEQ 9th January 2017

Group Warm up

Ankle Mobility
Healthy Shoulders


Pistols - Using a box to ensure full range of movement, continue to work on Pistol Progression.
If you already have a solid Pistol work on adding Load and Reps

Hang Power Cleans
5,5,3,3,1 - Spend 20 min to determine your 1RM

AMRAP in 8 min...

8 HPC ( using 50% of 1RM)
8 Bar Burpees


 Today's Struggle is Tomorrow's Strength


CrossFit SEQ 6th January 2017

Skill and Technique

False grip hangs with pull-up


Deadlifts - 5,5,5,5,5


Using 70% of your last 5 deadlift set

10 Deadlifts

10 Box Jumps
100m Run
9 Deadlifts
9 Box Jumps
100m Run
8 Deadlifts
8 Box Jumps
100m Run

Continue until .....
1 Deadlift
1 Box Jump
100m Run


Nothing is impossible

the word itself says I'm possible  

- Audrey Hepburn  

CrossFit SEQ 4th January 2017

Arch to hollow Rocks ( with a hold)

Push ups into a cat back - hold in bottom position 


Static hold either free standing or using a wall 

Handstand walks 



EMOM for 18min 

1st min 8/10 Kipping HSPU

2nd min 15 KB Swings 

3rd min max rep double unders in 45sec


If you can't stop thinking about it 

Don't stop working for it!