The Don 66 Deadlifts 40kg 66 Box jumps 20″ 66 Kettlebell swings 16kg 66 Knees to elbows 66 Ab Mat Sit-ups 66 Pull-ups 66 Thrusters 15kg 66 Wall balls 6kg 66 Burpees 66 Double-unders CrossFit...


Warm up Three rounds… 200m Run 10 KB Swings 16/12 10 Air Squats 5 Squat Jumps Strength 5RM Deadlift Metcon 16min AMRAP Back Squat 45/35 Wallball 9/6 Burpee Each round increasing in reps 2-4-6-8-10-12-14-16 and so on… CrossFit...


Strongman Saturday Yoke Total Mini 1) Max Traditional Yoke Carry 2) Max Zercher Yoke Carry 3) Combined Total = Winner Well done to everyone, PB central this morning


Women Only WOD 1) Partner row 2000m in 250m pieces 2) Deadlift 5RM – Beat your weight 3) White Noise Core Three rounds of… 12x GHD BW 20x Sidebends 20kg 20x Windscreen Wipers 25kg 20x Reverse Hyper 10kg CrossFit...


Tuesday’s training for the ladies… A) 22 mins for score of meters SkiERG HIIT Pyramid Fun B) Linda 10-9-8-7-6-5-4-3-2-1 Deadlifts Bench Press Clean CrossFit Staines


Strongman Saturday 1) Max 200kg Tyre Flips in 120secs 2) Max log clean and press 120secs 3) Speed Yoke 40m ~70/80% 1RM CrossFit Staines