OHS and Kelly

The fine weather has brought some outside strength training and it had been a while since we'd gone over head with our squats-for some of our newer clients the only OHS work they had experienced was with PVC so for them it was was an opportunity to increase their ability to stabilise their midline.
We continued this theme on saturday morning and followed it with a mini Kelly.
run 170m
10 wall ball
10 box jumps
AMRAP 10 mins.

Here we go again

Found this whilst looking at Crossfit Centurion-droppin props there!

It's not as bad as it looks

We went over to the new site yesterday, and it looked a little cluttered(!)-but still great, a lot needs to be done-but it is no where near as bad as Ham rd was-and what else do you do on the weekend? It's so kind as well that I have my clients using up there holiday time to come and help with the work-a big thank you for that.

Thursday

5 thrusters
10 pressups
run 170 m
as many rounds as possible in 5 minutes-1 minutes rest,3 rounds.
I think Jamie's(at the front) facial expression vividly describes the workout.
Best we saw yesterday was 10 2/3 rounds.

And so it begins.

Well, we've found a space to move to-much bigger than we're used to as well so it's all be very exciting.
There's still lots of work to do-maybe a month's worth, what with putting in the showers, painting, setting up the pullup rigs, laying the floor, as well as buying more bumper plates, bars, kettlebells and rings.
We're planning to open in the begining of July-can't wait!

Wednesday

Deadlifts
5 sets of 3

fry up.
3 burpees
6 swings
9 lunges
5 rounds

I'm aware that it being 9 lunges and five rounds is 45-an odd number of lunges-so be it, I think if you're worried about one leg being slightly more "lunged" than the other-you really need more to worry about.

Tuesday

Run 400m
then as many sit ups as possible in 3 minutes
rest 2 minutes
x5
This looked deceptively pleasant, it was scored on the number of situps performed-best we saw was 245!