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Latest From Our Blog

  • Wednesday 16/08/2017

    CrossFit Kwetu – CrossFit Warm-up 1 Length bunny hops 1 Length hip hinges 1 Length 1 legged hip hinges Yoga sequence x 2 Bosman OHS – With PVC Technique Deadlift Over Head Squat Deadlift (1 – 1 – 1 – 1 – 1 – 1 – 1) 5 Mins to warm up to 80% of

  • Tuesday 15/08/2017

    CrossFit Kwetu – CrossFit Warm-up 3 x 10 KB Swings 1 Length straight legged bear crawl 5 Broad Jumps – increase distance Front rack mobility Technique Power Cleans Power Clean (5 – 5 – 3 – 3 – 1 – 1 ) All working sets at 70% + 12 Mins to complete OR Hang Power

  • Monday 14/08/2017

    CrossFit Kwetu – CrossFit Warm-up 1 Length Bunny Hops 1 Length Hip Hinges 20 Mountain Climbers 20 Squats 10 Super Slow Press Ups 5 Kick ups to handstand OR Plank ups Technique Deadlift Handstand Push Up 1) Kipping 2) Head position OR Scaling Push Ups Metcon (AMRAP – Reps) Complete as many rounds as possible

  • Sunday 13/08/2017

    CrossFit Kwetu – CrossFit Warm-up 5 Min AMRAP 50m Run 5 Press Ups 5 Vertical leaps 5 KB SDHP Technique – Movements for WOD Collin (Time) 6 Rounds for time: 400m Sandbag Carry 12 Push Press, 115# 12 Box Jumps, 24″ 12 Sumo-Deadlift High-Pull, 95#In honor of Navy Special Warfare Operator Chief Collin Trent Thomas,