10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull Ups
Box Jump 30″/24
GHD Sit Ups

The last 6 pictures are curtosy of Andrew and Alexander, both masters of their craft.

For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

Cry me a River WOD II

Tabata rowing for 8 rounds of 20s work 10s rest

Then 4 min to get 3 x 1 RM

Saturday was spent learning good techinque and coaching tips with Shane Farmer from CrossFit Rowing.

Thank you Shane for a great seminar and a fun weekend!

Today we followed Shane’s programming thanks to CJ from CrossFit Invictus:

15min to 1 RM Snatch (85-90%)
Then:
3 x 25 Pull Ups Unbroken
Then:
1 x 45 Back Squats 60/40 (dammit I’m gonna feel my legs tomorrow)
Then:
Practice one armed Dumbbell snatch

I think I might just say that again : Dammit I’m gonna feel my legs tomorrow.

Run 800m
Then 10 Rounds:
10 Knees to Elbows
10 Hug a Twinkies
Then:
Run 800m

As promised here’s the video:

Shout, shout, let it all out…

Cry Me A River competition WOD I:

“Rowarrior”

3 min Max row for calories
Rest 1 minute
3 min Max Box Jumps 24″/20″
Rest 1 minute
3 min Max Push Ups
Rest 1 minute
3 min Max Russian KB Swings 24/16

(In any order)

Ken found out we were going to Rando Burger for lunch

Here’s the album for the pictures: CMAR WOD 1

There will be a video of the event in the next day or so…

During the Easter holidays our schedule has been modified as follows:

Friday the 20th of April 9:30 All Levels only and evening as usual

Saturday 21st Closed all day due to CrossFit Rowing Certification

Normal schedule resumes on Sunday the 22nd April

Trainer’s Choice:
4 min AMRAP:
Handstand Push Ups

Rest 4 min then:
4 min AMRAP:
20 KB Swings
10 Burpees

Rest 4 min then:
4 min AMRAP:
Manmakers

Rado visited us from CrossFit Basel, it was a pleasure having you with us for a few days.