I love Adrian Bozman! He took me through my level 1 Crossfit Certification. Absolute champion.

“Tom“
Complete as many rounds in 25 minutes
7 muscle ups
11 thrusters (70/45kg)
14 toes to bar

*Scale muscle ups with 7 Ring Dips.

WOD

For Time:

50 Double unders, then….

100 Kettle bell swings (32kg/24 kg)

On the minute penalty:

10 Double unders

I’m gonna start talking to you guys like this guys is talking to the class… NOT! Wow I can hardly make out what he is on about. He does have some good points on the rope climb though

For time:
50 Medicine ball cleans
Rope climb, 5 ascents
40 Medicine ball cleans
Rope climb, 4 ascents
30 Medicine ball cleans
Rope climb, 3 ascents
20 Medicine ball cleans
Rope climb, 2 ascents
10 Medicine ball cleans
Rope climb, 1 ascent

WOD:

EVA

5 Rounds:

800m Run

30 Kettlebell Swings (70,53)

30 Pullups

Post Beach WOD breakie

Strength:

For weight:

Shoulder press 1-1-1-1-1

Push press 3-3-3-3-3

Push jerk 5-5-5-5-5

———————-

Finisher:

100 sit ups for time

Bryn box jumping like a boss

WOD

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps,
12 Barbell Overhead walking lunge (40/25kg)

——————-

Loving the thick Safa accent in this clip! 

Dumbbell snatching

“Tabata This!”

Tabata Double Unders
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

* Score = the sum of the lowest set for each excercise

Coach will be doing this on the beach in the Gold Coach today (will post my photo), but you guys can do in the concrete jungle. Miss you already, work hard before your Christmas break! 

WOD

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

——————————

After Griff do 15-20min of work on goats or mobility.