Thursday 14 Apr - Games WOD #4 - 10Min AMRAP - 60 Bar Facing Burpees, 30 OverHead Squat (55/40), 10 Muscle Ups

A 'bar facing burpee' goes like this - do a burpee facing a barbell (with bumper plates attached), jump over the barbell (2 foot takeoff, 2 foot landing), turn around to face the barbell again - repeat for 60 reps! If you are still on the CrossFit Games Leader Board as soon as you do 1 burpee that is a RX'D score, so you remain on the leader board - sweet!

Wednesday 13 Apr - 'J.T' - 21-15-9 HandStand PushUp, Ring Dip, PushUp

 LIFT - 3x3 Front Squat
Read this Iron and the Soul - Henry Rollins seriously, best essay EVER!

Tuesday 12 Apr - 10min AMRAP - 3 Muscle Up, 7 Burpee, 9 Squat

 LIFT - 1RM Snatch

Monday 11 Apr - 'Fran' - 21-15-9 Thruster (40/30), PullUp

 This one is Shelley in El Calafate!

Compare to 6 Sep and 25 Jan

LIFT - 4x4 Bench Press

Sunday 10 Apr - Open Gym 2-4pm

Shelley in Patagonia, Argentina. Check out their travel blog here. It's a great read with awesome photos!

Once you have read about Shelley and James in South America you need to read The Clark Kent Effect written by Kevin Daigle from CrossFit New England

An extra Introduction Session this weekend - Today (Sunday) 4pm

Saturday 9 Apr - 'Disposable Heroes' - 5 Rnds - 400m Run, 40m Lunge Walk, 25 Knees to Elbows*, 25 PushUps, 25 Burpee PullUps

 * Everytime you drop from the bar during the Knees to Elbows it's 5 Burpees

Friday 8 Apr - Games WOD # 3 - 5 Min AMRAP - Squat Clean (75/50), Jerk (75/50)

 10 mins after the Games WOD - 12min Run (Time Trial) - Cover as much distance as possible in 12mins