WOD 09 Feb 2015

1) Snatch (based on 1rm snatch) - 1x5@50%, 1x5@60%, 1x5@70%, 1x5@80%, 1x5@85%, 1x5@70%

2) Split Jumps 4 x 7 (each leg)

3) Power Clean (based on 1rm clean) - 1x5@50%, 1x5@60%, 1x5@70%, 2x5@80%, 1x5@70%

Conditioning AMRAP in 14 minutes of:
60 Calorie Row
50 TTB
40 Wall Ball 20/14# (10' target men/9' target women)
30 Power Cleans 135/95#
20 Muscle-Ups




Time table from Friday the 13th of Feb are as follows:
Fri,  13:  Hand Balancing : 6am, 12.15pm, 6.30pm - Dave
Sat, 14: Olympic Lifting: 10am - Loz
Sun,15: CLOSED
Mon,16: CrossFit: 6am, 12.15pm, 6.30pm - Loz
Tue, 17: CrossFit: 6am (Loz), 12.15pm, 6.30pm - Dave
Wed,18: CrossFit: 6am, 12.15pm, 6.00pm - Loz
Thur,19: CrossFit: 6am (Loz), 12.15pm, 6.30pm - Dave
Fri,   20: CrossFit: 6am, 12.15pm, 6.30pm - Dave
Sat,  21: CLOSED
Sun, 22: 10am Mobility - Anurag

Classes will resume as normal from the Monday, 23rd of Feb, 2015.

Our 1 year anniversary is coming and there is a surprise at the end of March! I will update you on more details soon!

Training Last Week and Sprint week
Training last week was pretty light and so it should have been. This week is sprint week. We will be running in some shape or form everyday - the major days being Mon, Wed and Fri. So make sure you are in with your running shoes (if you wear them when you run). 

Below is a snippet of Hugh and Adam smashing out the Snatch Burpee WOD from last week
Have a lovely week and GODSPEED!
- Anurag