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As many reps in 15 mins as you can of:
Run, 200 m
10 Handstand Push-ups
20 Knees To Elbows

Followed by Open Gym
15 min Cap

Then 10 min Partner stretch

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(20min cap)

Death By Ring Dip

With a continuously running clock perform:
3 Ring Dips in the first 1 min,
6 Ring Dips in the second 1 min
9 Ring Dips in the third 1 min

Continuing this for as long as you are able.

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20min cap

For time:

12 Box Jumps 24/20 inch

25 Kettlebell Swings, 24/16 kg

50 Push Press, 30/20 kg

100 Double Unders

(12 min cap) Record total reps if you are timed out

Posted by & filed under Updates.

After much planning, preparation and execution of said plans (and a construction worker or two) we are finally ready to go!

Initially we intend to roll out our 3-week foundation program in order to get our athletes (yes that is you) ready for the movements involved in the WODs. Thereafter we will steadily build up the WOD program as you all get stronger and fitter.

You will be pleased to know that we are in negotiations with Gerard and Sarra Andrews who run Synergy Studio, Synergy Running Club and CrossFit North London in Crouch End. Their CrossFit programming and training expertise is the best I have come across in Europe and in fact I have entrusted my entire strength, mobility and conditioning into their hands. If all goes well, we at CrossFit GongFu will be running a parallel program of training and coaching with CrossFit North London so keep your fingers crossed.

In the interim please familiarise yourselves with the site, booking procedures and get back to us with any questions you have.

Good luck!