Workout of the Day

20 Jul
0

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit “T” 5 rft: 100m Sprint 10 Clusters (52.5/35kg) 15 KB Swings (32/24kg) 100m Sprint – rest two minutes between rounds

19 Jul
2

A) Back Squat 5 x 3   B) For time: 5 Rope Climbs (wear shin protection) 20 Toes-to-Bar 30 Situps 20 Toes-to-Bar 5 Rope Climbs  

18 Jul
1

CrossFit Kids 5pm – a reminder that this session is dedicated to the kids class (no adult class at this time)   3 x AMRAP in 7 minutes:   A) 50 Double Unders 20 Alt DB Snatches (20/15kg)   B) 10 C2B Pull-Ups 10 Box Jumps (24/20″)   C) ... Continue Reading

17 Jul
2

A) Snatch Pulls 5 x 3 – regrip each rep B) Snatch 10 x 2 – regrip each rep

16 Jul
2

“Matt 16”   For time:   16 Deadlifts (125/87.5kg) 16 Hang Power Cleans (85/60kg) 16 Push Presses (62.5/45kg)   800m Run   16 Deadlifts 16 Hang Power Cleans 16 Push Presses   800m Run   16 Deadlifts 16 Hang Power Cleans 16 Push Pr ... Continue Reading

15 Jul
3

CrossFit Kids starts up again this week. Depending on numbers we’ll be runnning the same timetable. Teens – Tuesday 5pm and Friday 5pm Pre-teens – Thursday 5pm and Saturday 9.15am WOD E5M x 6 Each round for time: 15 Wall Ball (9/6kg) 20/ ... Continue Reading

13 Jul
1

7am Weightlifting 6, 7, 8am CrossFit A) 5 rft: * Burpee Box Jumps (24/20″) 400m Run – 20 minute time cap * Level 1 – 7 BBJ * Level 2 – 11 BBJ * Level 3 – 15 BBJ B) For time: 25 LH KB Snatches (24/16kg) 50 Wtd Lunges 25 RH KB ... Continue Reading

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