Wednesday, 15 January, 2014
Workout of the Day: Group Warm Up: Jog 400 M 30 Seconds of each of the following, 2x Through Bandy Good Mornings Push Ups Kettle... Read More
Tuesday, 14 January, 2014
Workout of the Day: MWOD: Posterior Chain Smash and Floss (monkey Bar of death, 2 min each, Pg 349) Bone Saw Calf Smash (2 Min... Read More
Monday, 13 January, 2014
Workout of the Day: Group Warm Up: Medball Warm Up WOD: Box Squat: 2 x 10 @ 70% (every 30 sec) Then: 4 Rounds for... Read More
Saturday, 11 January, 2014
Workout of the Day: WOD: Every Minute on the Minute for 15 Minutes: 2 Squat Snatch 5 Pull Ups For the first 5 Minutes use... Read More
Friday, 10 January, 2014
Workout of the Day: MWOD: Banded Bully Stretch: 2 Min Each, Pg 268 Banded Hip Extension: 2 Min Each, Pg 329 WOD: Death By: Dumbell... Read More
Thursday, 9 January, 2014
Some of our Agoge family caught some ink on the CrossFit Journal today! Check it out here Workout of the Day: MWOD: Adductor Barbell Smash:... Read More
Wednesday, 8 January, 2014
Workout of the Day: Skill: Pistols: 5-7 minutes If you have don’t have them, spend some time in the bottom position, if you do have... Read More
Tuesday, 7 January, 2014
Workout of the Day: Group Warm Up: 1 Minute Each, 1 time through of: Jump Rope (your choice) Plank Squats Row Bandy Good Mornings... Read More
Monday, 6 January, 2013
Workout of the Day: MWOD: Banded Overhead Distraction: 2 Min, Pg 257/258 T-Spine Plate Smash: 3 Min, Pg 235 WOD: Complete for time: 9 Front... Read More
Saturday, 4 January, 2014
Workout of the Day: WOD: 3 rounds for time of: Run 400 M 10 Pull Ups 10 Hand Stand Push Ups