Warmup Mobility Coaches Choice Posterior Chain Mobility Power 10 mins to establish Heighest Box Jump WOD AMRAP in 4 mins 6 x Toes to Bar...

Warmup Mobility Squat Mobility 3 x RFQ 15 x Squats 15 x Push press (20kg) Tekkers Squat Clean Thruster Strength Complex Squat Clean...

Warmup Mobility Coaches Choice Shoulder Mobility Tekkers HSPU/Muscle Ups 3 x RFQ 2 x Muscle Ups 5 x HSPU 8 x Burpees WOD - TEAMS of 4-5...

Warmup Mobility Plyo Movements and Active Stretching WOD - CROSSFIT TOTAL Back Squat 1RM Shoulder Press 1RM Deadlift 1RM WOD 2 - For Time...

TOMOROW we are in the hands of Dave Castro from CrossFit inc.... we visit the 2015 Reebok CrossFit Games Open WOD 15.5 (the last one of...

Warmup Mobility Inchworms/buttkickers/ shoulder mobility 400m Run WOD 1 EMOM 12 mins Evens 6 x SDHP (build to a heavy bar each round)...

Warmup Mobility 3 x RFQ 12 x Pressups (hand release) 12 x Situps 12 x Back Extensions Strength Floor Press (bench press) 10 mins working...

Warmup Mobility Hips/Shoulders Squat Mobility/posterior chain Strength Front Squat 3-3-3-3-3-3 WOD In partners YGIG (you go I go) 100 x...

Warmup Mobility 3 x RFQ 15 x Situps 10 x Bar Taps 5 x Closed Grip Pressups Tekkers and Strength Ring Dips 5 x 5 work to a weighted dip to...

WOD Partner 'Murph' 30 min time cap (1 work 1 rest) 400m Run x 2 each 50 x Pullups/Ring Rows x 2 100 x Press ups x 2 150 x Air Squats x3...