Workout of the Day

20 Mar
0

A) Bench Press 1 x 10 (barbell) 2 x 8 3 x 5 4 x 2     B) E30S for 5 mins   2 Clusters     or     C) 2km Run

19 Mar
3

AMRAP in 20 minutes:   2 x 10 Push Presses (52.5/35kg) 10 KB Swings (24/16kg) 10 Box Jumps (24/20”)   200m Run

18 Mar
2

A) Back Squat 1 x 10 (barbell) 2 x 8 3 x 5 4 x 2   B) Partner WOD Incrementing AMRAP in 7 minutes: Pushups Squats Deadifts   – partners alternate after each movement – 1 rep of each in round 1, 2 reps of each in round 2 etc.   e.g. A– 1 P ... Continue Reading

17 Mar
2

EMOM – complete 5 rounds at one station before rotating to the next – rest one minute between rounds   12/9 Calories   10 DB Thrusters   10 Pull-Ups   50 Double Unders   15 Situps

15 Mar
1

Non-registered athletes A) Power Snatch – 15 minutes B) AMRAP in 12 minutes: 3 x 10 Power Snatches (45/30kg) 12 Burpees 3 x 10 Chest-to-Bar Pull-Ups 12 Burpees   Registered athletes: C) “Open 19.4” 3 x 10 Snatches (43/29kg) 12 Bar-F ... Continue Reading

14 Mar
2

“Rankel” AMRAP in 20 minutes: 6 Deadlifts (102.5/70kg) 7 Pukies (Burpee Pull-Ups, 6″) 10 KB Swings (32/24kg) 200m Run

13 Mar
3

CrossFit Kids 5pm (no adult class on at this time) A) E5M x 5   Calories (L1 – 10/8, L2 – 15/12, L3 – 20/16) 20 Alt DB Snatches (L1 – 10/5kg, L2 – 15/10kg, L3 – 20/15kg) 10 Toes-to-Bar (L1 – Situps, L2 – V- ... Continue Reading

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