Workout of the Day

WOD 19.09.11 “DALE”

Happy Birthday to Dale Robinson!!!!!

Warm up

Run 800m or Row 500m, Stretch and mobilise

Shoulder press tekkers, 3 x 10 Shoulder press with PVC


Shoulder press 1-1-1-1-1

Rest 5 minutes

AMRAP 12 mins

  • 10 Double unders
  • 10 Ball Slams
  • 10 Ab-mat sit ups

For those that are fairly new to CrossFit here’s a refresher of some great websites that provide excellent information to help get you in the best condition of your life:

Mobility WOD – a blog by mobility guru Kelly Starrett that teaches you how to perform basic maintenance on your body to help keep you moving efficiently.

CrossFit Journal – articles, videos and audio files covering exercise technique, nutrition, injuries and rehab, equipment, coaching and much more.

Robb Wolf – Revolutionary solutions to modern life. PALEO diet at its best.

Gymnastics WOD – video demos and workouts on all things bodyweight from Carl Paoli

CrossFit Games – all the information from the annual competition to find the fittest humans on earth. From the open qualifiers right through to the finals.

Book into a class

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