Workout of the Day

14 Nov
0

3 rounds   0:00 – 4:00 AMRAP 20 Alt DB Snatches (1 x 20/15kg) 10 Ring Dips 20 Situps   5:00 – 9:00 400m Run (each round) then AMRAP 100 Double Unders 10 Shoulder-to-Overhead (60/40kg)  

13 Nov
2

CrossFit Kids is on at 5pm. (no adult class on at this time)   A) Bench Press 2 RM   B) Deadlift 2 RM   C) For time: 40 Chest-to-Bar Pull-Ups 40 HSPU   – 8 minute time cap

12 Nov
3

A) 2 rft: 50 Wall Ball (9/6kg) 25 Toes-to-Bar   B) For time: 1000m Run 100 KB Swings (24/16kg)   C) 2 minute Plank 2 minute Bar Hang 2 minute HS Hold (bonus 2 minute Wall Sit)   – 10 min time cap for each

12 Nov
2

A) OHS 2RM   B) AMRAP in 15 minutes: 20 Deadlifts (102.5/70kg) 20 Pushups 20 Lunges 60 Double Unders

10 Nov
2

A) Power Clean 2 RM   – touch’n’go   B) “T.U.P.” For time: 15-12-9-6-3   Power Cleans (62.5/45kg) Pull-Ups Front Squats (62.5/45kg) Pull-Ups   Epic weekend at the Torian Pro for the team, making the final in the Pro Am di ... Continue Reading

08 Nov
1

All the best to Trent, Tash, Courts and Krusher competing in the Torian Pro over the weekend.   Weightlifting is still on at 7am today.   A) “Open 20.5”   With a 20 minute time cap, for time: 40 Ring Muscle-Ups 80 Calorie Row 120 Wall Balls ... Continue Reading

07 Nov
1

3 x AMRAP in 6 minutes:   A) 4 Bench Presses @50% of 1RM 8 Box Jumpovers (24/20″) 12 Situps     B) 4 Deadlifts @ 50% 8 OA DB Thrusters (20/15kg. 4 x LH, 4 x RH) 12 Side Plank Hip Touches (6 x L, 6 x R)   C) 4 Burpees 8 Russian Twists (24/16kg) 1 ... Continue Reading

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