6.16.2016

FUNday

In TEAMs of 2 for TIME
  4 Rounds of:
200m Run (Flagpole)
22 Pull-UPs
22 Push Press (95/65*)



1. Pain is necessary.
2. Mechanics are essential.
3. Don’t turn every workout into a competition.
4. CrossFit programming is equal parts weightlifting, gymnastics and monostructural movements.
5. Keep a logbook.
6. Be realistic with what you can and should do.
7. What happens in the kitchen affects your results.
8. Rest often and sleep more.
9. Work out with somebody or as part of a group.
10. Apply your fitness to activities outside the gym.

6.15.2016

6.14.2016

Wednesday

Power & Grace

4 Sets of 7/13 FS/BS*:
  7 Front Squats - 13 Back Squats (75% FS 1RM)

*Complete a set every 3min




6.13.2016

Tuesday

Alternate between movements every 2min for 20min:
  Bench Press (75%ish 1RM)
  10 Dips


6.12.2016

Monday

21-15-9 reps for TIME of:
  Row for Calories 
  Thrusters (95/65*)

  *Understanding the CrossFit WOD: Safety & Scaling - CrossFit Torian Brisbane