WEDNESDAY 17TH MARCH

MURPH

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

MONDAY 15TH MARCH

Complete as many rounds in 20 minutes as you can of:

15 Back extensions
15 Knees to elbows
15 Overhead squat, 95lbs

SUNDAY 14TH MARCH

Weighted pull-ups 1-1-1-1-1-1-1 reps

SATURDAY 13th MARCH

Complete as many rounds in 20 minutes as you can of:

Run 400m
40 Wallball shots, 20lb ball

THURSDAY 11th MARCH

Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

WEDNESDAY 10TH MARCH

Ten rounds for time of:

135 pound Deadlift, 15 reps
15 push-ups

P.S I took possession of the keys today and we had the flooring delivered. Work on the reception and changing facilities starts Monday. Not long to go before we are open for all your CrossFit needs!!!

Thanks
Gareth

TUESDAY 9th MARCH

Five rounds for time of:

15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell