Workout of the Day

10 Jul
1

A) Bench Press 1 RM   B) REMOM x 5 rounds   5 – 10 Push Presses 20 – 50 Double Unders 5 – 10 Ring Dips 200m 10 – 15 RKB Swings   We’ve seen many Personal Records set this week so far in Deadlifts, Overhead Squats and Front Squats. ... Continue Reading

09 Jul
2

A) “Tom”   AMRAP in 25 minutes: 7 Muscle-Ups 11 Thrusters (70/47.5kg) 14 Toes-to-Bar   or   B) “Viola”   AMRAP in 20 minutes: 400m Run 11 Power Snatches (45/30kg) 17 Pull-Ups 13 Power Cleans (45/30kg)   Our mighty Legends group dr ... Continue Reading

08 Jul
2

A) Overhead Squat 1 RM   B) Front Squat 1 RM   C) For time: 200 Double-Unders 50 Wall ball (9/6kg)   (7 minute time cap)  

07 Jul
2

A) AMRAP in 15 minutes:   15/12 Calories 15 Box Jumps (24/20”) 10 Pushups 10 Alt DB Snatches (20/15kg) 10 Goblet Squats (20/15kg)   B) Deadlift   3-3-2-2-2-1-1-1-1-1   – 15 minutes  

05 Jul
1

A) Partner WOD   AMRAP in 30 minutes:   200 Double Unders 100 Wall Balls (9/6kg) 50 HSPU or Toes-to-Bar 30 Power Cleans (60/40kg) (^90/60kg)   2x 400m Row, 400m Run (both working)   – share work evenly – except for the Power Cleans no set ... Continue Reading

04 Jul
2

For time: 200 Double Unders 100 Situps 50 Weighted Stepups (24/20”. 1 x 24/16kg) 30 LH KB Snatches (24/16kg) 30 RH KB Snatches (24/16kg)

03 Jul
2

Normal classes 4, 5 and 6pm. (No CrossFit Kids today)   E3M x 8   5 Deadlifts 10 HSPU 15m Walking Lunge    

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