Workout of the Day

23 Feb
0

7am Weightlifting with Paige (yes, she’s back!) 9.15am CF Kids 6 – 9am CrossFit (The session will run with continuous waves of 20 minutes each. Last wave begins at 8.40am)   A) “Open 18.1” AMRAP in 20 minutes: 8 Toes-to-Bar 10 DB ... Continue Reading

22 Feb
2

The Open is here! The Saturday morning classes will be dedicated to running the Open workout with the possibility of Sunday morning as well depending on how long each of the workouts run for as we still have the CF Kids class at 9.15am and we don’t ... Continue Reading

21 Feb
2

5pm CrossFit Kids 3 x 5 minute AMRAPs   A) 1 Deadlift + 1 Rope Climb (bring shin protection)   B) 4 Cleans + 4 Strict HSPU   C) 8 KB Snatches + 8 Burpees (6″)

20 Feb
1

“Open 15.3” AMRAP in 14 mins: 7 Muscle-Ups 50 Wall Ball (9/6kg) 100 Double Unders   Scaling: Muscle-Ups – Reduce M-Up reps, Jumping Bar M-Ups, Transitions, 7 Pull-Ups + 7 Dips Wall Ball – Lighter ball, 25 per round, DB Push Press ... Continue Reading

19 Feb
2

A) Hang Power Clean 5 – 5 – 5   B) Partner WOD 10 rft: 15 Hang Power Cleans (45/30kg) 200m Run 15 Box Jumps (24/20″)

18 Feb
3

A) Complex for max load   3 Push Jerks 3 Pause Front Squats   – 2 second pause in squat   B) 5 rft: 9 DB Thrusters* 9 Toes-to-Bar   * Holding two dumbbells (20/15kg), every 3 reps = 1 LH Thruster 1 RH Thruster 1 Reg. Thruster

18 Feb
0

Leave a Reply

Your email is never published nor shared.

You may use these HTML tags and attributes:
<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

* Copy This Password *

* Type Or Paste Password Here *

Do NOT follow this link or you will be banned from the site!