Workout of the Day

19 Apr

Normal class schedule today (Saturday) 6, 7, 8am CrossFit 7am Weightlifting   “Sisu” (a tribute to Mikko Salo, a living legend of the sport)   With a 20 minute time cap, for time:   3 x 10 Snatches (61/43kg) 30 Wall Ball (9/6kg) ... Continue Reading

18 Apr

8am class only   Good Friday Team Workout   AMRAP in 30 minutes: “Christine” 500m Row 12 Deadlifts (@ BW) 21 Box Jumps (20”)   In teams of three, maintaining rotation order: – Team member A completes a full round of “Christine ... Continue Reading

17 Apr

Regular today class at 5pm (no CF Kids today)   Note that there will be one class only tomorrow at 8am for the public holiday. It’s a workout in teams of three so grab a couple of buddies and come and get some. If you don’t have a team tu ... Continue Reading

16 Apr

A) AMRAP in 20 minutes: 4 C2B Pull-Ups 8 Pushups 12 KB Swings (24/16kg) 16 Double Unders   or   B) “Nate”   AMRAP in 20 minutes:   2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg)

15 Apr

CFT 2   – Clean 1RM – OHS 1RM – Bench Press 1RM

14 Apr

A) OTM Press 1-1-1-1-1   B) E90S Push Press 3-3-3-3-3   C) E2M Push Jerk 5-5-5-5-5   D) Incrementing AMRAP in 5 minutes: 1 Ring Dip 5 Double Unders 2 Ring Dips 10 Double Unders 3 Ring Dips 15 Double Unders etc.

12 Apr

A) 0:00 – 15:00   AMRAP   50 Wall Ball (9/6kg) 200m Run 50 Hang Power Cleans (40/25kg) 200m Run   B) 15:00 – 20:00   Power Snatch 5 RM   C) 20:00 – 25:00   Power Clean 5RM   Score = reps + 1 rep per kilo on 5RMs

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