No evening classes today
Workout of the Day:
Deadlift
3-3-3-3-3-3-3
Post loads to comments. Compare to Sept 4th
Pure Determination – The Juggernaut!
Kempie – the video [wmv]
Top Ten Things the Fitness Industry Doesn’t Want You to Know
Workout of the Day:
5 Rounds for time
Run 400m
10 Burpees
Run 400m
10 Squat Cleans, 40Kg
Post times to comments. Today’s workout is brought to you by the letter R.
Wiped by a 9 minute WoD! That even had breaks in it!
Winding up Kempie [wmv] 
Workout of the Day:
25-20-15-10-5
Sumo Deadlift High Pulls, 40Kg [wmv]
Walking Lunges [wmv][mov]
Post times to comments.
Rachel’s impressive hand stand!
Various Ways to miss a Snatch:
Colm Smash Now!
God Bless Oakleys!
Superhero Lessons
Workout of the Day:
Run 800m x 3
Post times to comments. Rest as necessary between runs. Keep a rest to work ratio of at least 1:1
Then: Pull-Up Bleep test:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments. Compare to January 18th
Karl fixing Dan’s Jerk
Karl teaching the Snatch (should work now)
Workout of the Day
Snatch [wmv] [mov]
3-3-3-3-3
A massive thanks to Karl & Mark from CrossFit Manchester, and also Kempie from CrossFit Northeast England, for a great weekend.
Karl teaching the Snatch
Remember, training starts at the later time of 11am today!
Workout of the Day:
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post times to comments. Compare to October 2nd.
Cheesy smile post workout!
Tabata Pushups (Greg A and Mallee)…[wmv][mov]
