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Latest News

  • 03AUG
    0 Comments

    20150308

    Caution CrossFit – CrossFit A: Pull-ups 12 Minute EMOM Minute 1 5-10 strict pull-ups Minute 2 40 second plank Minute 3 8-12 Push-ups B: Metcon (9 Rounds for time) 18 minutes E2MOM Minute 0-2 30 kb swings 55/35 Minute 2-4 30 calorie row Minute 4-6 30 box jumps 24/2 C: Push Press (6×4) D: Metcon

  • 02AUG
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    20150208

    Caution CrossFit – CrossFit A: Back Squat (5×3 heavy) Metcon (Time) 6 minute Amrap 2 sandbag squats 2 box jump over 24/20 4 4 6 6 8 8 Rest 3 minutes 6 minute amrap 100 m run Burpees on to plate Rest 3 minutes 6 minute amrap 10 Toes To Bar 10 ball slams* same

  • 01AUG
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    20150108

    Caution CrossFit – CrossFit A: Metcon (Time) Teams of 4 200 wallballs 20/14 100 burpees 100 knees to elbow 100 step up and over the box 24/20 100 med ball overhead squats 20/14 100 sit ups 100 KB swings 55/35 200 wallballs 20/14

  • 31JUL
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    20153107

    Caution CrossFit – CrossFit A: Hang Snatch (1 snatch 2 overhead squats with a 3 second pause) B: Metcon (Time) 20 KB lunges 55/35 30 KB shoulder to overhead 55/35 40 calorie row 50 KB hang cleans 55/35 40 calorie row 30 KB Shoulder to Overhead 55/35 20 KB lunges 55/35

  • 30JUL
    0 Comments

    20153007

    Caution CrossFit – CrossFit A1: Handstand Push-ups A2: Double-Unders B: Metcon (Time) 5 Rounds 10 partner Deadlifts 405/315 2 rounds 10 push ups 10 air squatshave to do 10 partner deadlift before both partners do 2 rounds *both partners can work at the same time* C: Ring Rows 10 minute EMOM 20 second ring row

  • 29JUL
    0 Comments

    20152907

    Caution CrossFit – CrossFit A: Rope Climb B: Metcon (Time) 3 rounds with medball 200m run 400m run 800m runwhile one partner runs the other 2 partners do a AMRAP of 30 sit ups 10/10 lateral step up Example Round 1 P1: 200 P2: 400 P3: 800 Round 2 P2: 200 P3: 400 P1: 800

  • 28JUL
    0 Comments

    20152807

    Caution CrossFit – CrossFit A: Front Squat 12 Minute EMOM Odd: 6-8 front squats (from ground) Even: 20/20 Sec side plank B: Metcon (Time) 8 rounds for time 12 burpee box jumps over 30/24 8 toes 2 bar 12 DB snatches 70/50 8 muscle-ups/14 pull-ups C: Pull-ups (3×7-10 strict) D: Handstand Holds