Workout of the Day

12 Mar
3

A) 0:00 – 7:00 3 rft: 10 SDHP 10 Pull-Ups   B) 7:00 – 14:00 3 rft: 10 Front Squats 10 Burpees (6”)   C) 14:00 – 21:00 AMRAP 5 Thrusters 5 C2B Pull-Ups or Muscle-Ups 100m Run   Level – M/F L1 – 25/15kg L2 – 35/22.5kg L3 – 45/ ... Continue Reading

11 Mar
1

A) Split Jerk 1 x 5 @ 60% 1 x 3 @ 70% 3 x 1 @ 80% 3 x 1 @ 90%     B) For time: 25 Pushups 150 Double Unders 25 Pushups   – 7 minute cap

10 Mar
3

A) E4M x 5 20/16 Calories 8 Hang Power Cleans   B) E2M x 5 8 Deficit Deadlifts  

08 Mar
1

There will be normal classes for “Barbara” at 6, 7 and 8am.   Open 19.3 will be run in 10 minute blocks as groups are ready to go. (also from 5 – 6.30pm)   A) “Barbara” 5 rounds for time: 20 Pull-Ups 30 Pushups 40 Situps 50 ... Continue Reading

07 Mar
2

For time:   80-60-40 Double Unders 40-30-20 Wall Ball (9/6kg) 20-15-10 Pushups   Then 1000m Run 40 SDHP (35/25kg)   then 20 Strict Pull-Ups and/or 40 Calories and/or 40 OHS (35/25kg)   – 10 minute cap for each section

06 Mar
2

CrossFit Kids 5pm – no regular class on at this time.   “Bear Complex”   5 rounds for max load   One round = 7 cycles of the following complex   Power Clean Front Squat Push Press Back Squat Push Press

05 Mar
2

In the style of “The Chief”   – AMRAP in 3 mins for 5 rounds – rest 1 minute between rounds   3 T’n’G Power Snatches (35/25kg) (^50/35kg) 6 Box Jumps (24/20″) 9 Situps

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