Today's WOD #CROSSFITYO4

Warm up & mobilise - Push Press 5-4-3-2-1 - WOD - 3 Rounds for time: 20 Burpees 20 Single arm dumbbell clean and jerks 22.5/15kg 20 sit-ups 400m run (Movements may be broken down as chosen)

Warm up and mobilise - Team Series WOD 1 - In Pairs - for time: 10-9-8-7-6-5-4-3-2-1 Bar Muscles ups Snatch 45/30kg 20 Minute time cap - Rest - WOD 2 - In Pairs - for time: 30 toes'2'bar 40 db snatch 22.5/15kg 50 DB box stepovers 22.5/15kg 24/20'' 40 db snatch 30 toes'2'bar

Warm Up and Mobilise CROSSFIT TEAM SERIES Details to be released tomorrow...

Emma Flint's Birthday Workout STRENGTH Deadlift - Build to a Heavy 5 WOD - 3 rounds FT 26 DB Snatch (22.5/15kg) 9 Pull Ups 20 Box Jumps (24/20") 18 Kcals

I like to read food magazines and collect recipes. I read the ingredients and think "I have those already" and "that looks pretty simple". But it's so easy to continue with what you're used to - I could count on my hands how many of those recipes I've brought to life. But that changes here! With Lauren's weaning journey comes new found motivation to be more creative and experimental with our food. Every week we will try a recipe and give our verdict - I call it Tasty Tuesday.

I like to read food magazines and collect recipes. I read the ingredients and think "I have those already" and "that looks pretty simple". But it's so easy to continue with what you're used to - I could count on my hands how many of those recipes I've brought to life. But that changes here! With Lauren's weaning journey comes new found motivation to be more creative and experimental with our food. Every week we will try a recipe and give our verdict - I call it Tasty Tuesday

Warm up & mobilise - 5 Rounds - Quality not time: 3 x Front Squat (increasing weight) 6 x seated kb press - WOD - 4 Rounds For time: 7 Push Press 50/35kg 14 KB Swings 24/16kg 150m Run

Warm up & Mobilise - 8 Minute EMOM: Snatch + Hang Snatch - WOD - In Pairs - For Time: 200 Double Under's / 400 Singles 100 Toes'2'Bar 100 Hang Power Snatch 50/35kg 100 Wall Balls 9/7kg 200 Double Under's/400 Singles

Warm up & Mobilise - WOD 1 - for time - in pairs: 20 Synchro Squat Cleans 61/43kg 20 Synchro Squat Clean 84/56kg 20 Synchro Squat Cleans 100/70kg 7 Minute Time Cap - Rest - WOD 2 - 5 Rounds for Time: 50 Double Under's/100 Singles 50ft Synchronised Overhead Lunge 22.5/15 15 Minute Time Cap - Rest - WOD 3 - 7 Minute Amrap: Synchronised Bar Facing Burpees

Warm up & Mobilise - Strict press 6 x 2 @ increasing weight Superset 8 Ring/Box Dips - CrossFit team Series Pairs Workout: To be Announced.