10 Minute AMRAP 8 Back Squat  8 Bulgarian Split Squat es Max effort Handstand Hold 10 Minute AMRAP 8 KB Goblet Squat  8 Jumping Lunges es Max effort Hanging Leg Raise  5 Minute AMRAP 20 KB Window Wipers  (lie flat and hold the kettle bell over your head with both hands) 20 Sit Ups

Warm Up  3 Minutes single skips  5 Minute AMRAP 2 Floor to standing rope climb 2 Wall Walks 10 Light KB Swings 10 Ring Rows 2 Minute Banded Shoulder Handcuff stretch Skill Strength WOD  21 Minutes EMOM 50 Double Unders  12 Wall Balls (15/9) 2 Rope Climbs WOD 30/25/20/15/10/5 Pull Ups 14 Meter Handstand Walk/4 (more…)

The Jersey Throwdown Finals will take place at the 6000 sq ft Jersey CrossFit Gym on Saturday the 6th of August 2016. There will be 3 online qualifiers released from May 1st 2016 each week. Athletes will compete in three categories : Elite Men & Women Scaled Men & Women Master (40+) Men & Women (more…)

WOD 1 20 KB Swings 6 Laps 20 KB Swings 5 Laps 20 KB Swings 4 Laps 20 KB Swings 3 Laps 20 KB Swings 2 Laps 20 KB Swings 1 Lap 1 Minute rest WOD 2  20 Slams 6 Laps 20 Slams 5 Laps 20 Slams 4 Laps 20 Slams 3 Laps 20 Slams (more…)

The next four weeks will have a big focus on met con due to the crossfit open being on. The Sports programme has been put on hold until this finishes. Additional work will be added again after this. Joe will still be writing his own programme so if you would like something extra just ask him (more…)