Workout of the Day

08 Dec
2

7am Weightlifting 9.15am CrossFit Kids (last session for the year) 6, 7, 8am CrossFit For time: 10 Thrusters (62.5/45kg) 50 Double Unders 8 Thrusters 40 Double Unders 6 Thrusters 30 Double Unders 4 Thrusters 20 Double Unders 2 Thrusters 10 double Unders & ... Continue Reading

07 Dec
2

A) AMRAP in 7 minutes: 20 Cal Row 10 Grasshoppers 15 Box Jumps (24/20″) B) EMOM x 7 5 Hang Power Snatches C) EMOM x 7 6 to 10 Pull-Ups or 2 to 5 Muscle-Ups

06 Dec
2

A) E20S for 5 minutes: 1 Deadlift – there will also be a range of gymnastic options offered for this part of the workout B) Linchpin Test 3 3 rft: 21 Wall Ball (9/6kg) 14 HSPU 7 Deadlifts (142.5/92.5kg)

05 Dec
2

A) AMRAP in 7 minutes: 20 Situps 10 DB Power Cleans (2 x 20/15kg) 30m DB Walking Lunge   B) EMOM x 7   5 Hang Power Cleans   C) For time: 400/300m Row 2 minute Plank 400/300m Row   – 7 minute time cap

04 Dec
3

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

03 Dec
2

10 rounds for time: 30 Double Unders 20 Squats 10 Pushups 5 Strict Pull-Ups 100m Run

03 Dec
0

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