Ron McKinstrayFeb 14, 20191 minThursday 14/2/19Sumo Deadlift High Pull Technique Then 5,4,3,2,1 rep build SDHP Helen 400 m row 21 KBS (24/16) 12 SDHP (42.5/30) Three rounds
Ron McKinstrayFeb 13, 20191 minWednesday 13/2/19Rowing technique Then 7 muscle ups 50 squats 1000 m row Three rounds for time
Ron McKinstrayFeb 12, 20191 minCrossFit OpenFollowing on from the amazing atmosphere in the box for the Castle Games Qualifiers it’s time to get your game face back on and get...
Ron McKinstrayFeb 12, 20191 minTuesday 12/2/19Pyramid Row then three rounds for time 1000/800m row 5 rounds of Cindy
Ron McKinstrayFeb 11, 20191 minMonday 11/2/19Rowing Technique then 1000m 15 deficit deadlifts (20/15) 21 GHD sit-ups three rounds for tim e
Ron McKinstrayFeb 10, 20191 minSunday 10/2/19Strength 7 x 3 reps Push Press Build to your max 3 rep “Dum Dum” 3 Rounds: 100 m Dumbbell Farmers Carry 30 Dumbbell Shoulder Press 100 m...
Ron McKinstrayFeb 9, 20191 minSaturday 9/2/19DB Bench Press Alternate arms 5 x 6 reps 15 min Amrap 2 man makers 1 round chalk 4 man makers 1 round chalk ...
Ron McKinstrayFeb 8, 20191 minFriday 8/2/19“Briggs-ish” - A bit like Briggs Team Friday 2 k row shared 150 double deadlifts 80/60 100 burpees 15 lifts 10 burpees roll forward 50...
Ron McKinstrayFeb 7, 20191 minThursday 7/2/19Break-Down 50 HSPU 50 pull-ups 50 T2B 50 WBS 25 min wod Max cals in time remaining