02/04/2015

Gymnastics, Skills & Mobility (a) Mobility – anterior hip / shoulder internal rotation / thoracic extension (b) Kipping handstand push up progressions (c) Rotating EMOM: 1 – HSPUs – 2-10 2 – Candlestick lowers – 1 ASAP (As Slow As Possible) 3 – Turkish get ups – 1/1 heavy 4 – L-sit to tuck –…

01/01/2015

Classic CrossFit

APRIL FOOLS…!

(a1) Deadlift – 10 minutes to build to a 1RM

(a2) Deadlift – max repetitions @ 85% of (a1)

(b) 2011/2013 CrossFit Games Regionals WOD

21-15-9 for time

Deadlift (140/90)

Box jumps (30/24)

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31/03/2015

Classic CrossFit (a1) Push press – 8 minutes to build to a 1RM (a2) Push press – max reps @ 85% of (a1) (b) Gymnastics endurance testing 3 rounds on each movement, each round for max reps. 30 seconds work; 60 seconds rest – 1 – Pull-ups 2 – Push-ups 3 – Toes to bar…

City Road Guest Day

  On April 13th, CrossFit City Road will have been open 6 months! It’s been a whirl-wind and we couldn’t be happier with the way our community has grown and developed. To celebrate this landmark, we will be hosting a Guest Day on Saturday April 11th, fromĀ 10:15am.   Have you got any friends you think…