Workout of the Day

18 Nov
0

A) Power Clean 3-3-3   B) ACC OQ 18.1 AMRAP in 12 minutes: 30 Double Unders 3,6,9… Power Cleans (50/35kg)  

16 Nov
1

Partner or solo   0 – 10:00 A) “Annie” For time: 50-40-30-20-10 Double Unders Situps   then   10:00 – 22:00 B) Dumbbell “Rahoi” AMRAP in 12 mins: 12 Box Jumps (24/16kg) 6 DB Thrusters (2 x 20/15kg) 6 DB Facing Burpee ... Continue Reading

15 Nov
2

REMOM for 30 mins:   1) 10 HSPU or 10 Alt KB Curl and Press   2) 30 sec max Pull-Ups   3) 5 DB Burpee DL   4) 30 sec max Cals   5) Rest or 10 Hollow Rocks or 100m Sprint

14 Nov
2

CrossFit Kids 5pm (no adult class on at this time)   A) Clean and Jerk   – 30 minutes   B) AMRAP in 8 minutes: 15 Situps 12 Pushups 9 Wall Ball (9/6kg) Photo credit: Michael Coppola Photographics

13 Nov
2

A) Power Snatch   – 10 minutes to build to a heavy double     B) AMRAP in 16 minutes: 30 Double Unders 200m Run 15 Power Snatches (35/25kg) 10 Back Rack Lunges

12 Nov
2

A) Front Squat 4-4-4   B) 10 rft: 10 Kickback Burpees (6″) 10 KB Swings (24/16kg)   – 15 minute time cap

11 Nov
3

E90S x 6   A) 3 Bench Presses 6 Pull-Ups   B) 3 Deadlifts 6 Dips   C) 10 Toes-to-Bar 10/8 Cals

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