Workout of the Day

12 May
1

For time:   Buy in: 19 Burpee Box Jumps (24/20″) 85 Double Unders   3 x 14 Alt DB Snatches (20/15kg) 5 Bar Muscle-Ups   3 x 14 Toes-to-Bar 5 Bear Crawls   Cash out: 19 Burpee Box Jumps 85 Double Unders  

10 May
1

A) Deadlift – 10 minutes to work up to a heavy 5   B) “Bell” 3 rounds for time: 21 Deadlifts (85/60kg) 15 Pull-Ups 9 Front Squats (85/60kg)  

09 May
1

A) Masters qualifier 14.3   3 rft (20 minute cap): 50 Calorie Row 15 HSPU 50 Double Unders     or     B) 3 rft (20 minute cap): R1 – 50 KB Swings R2 – 50 Weighted Lunges R3 – 50 Russian Twists   + (each round) 15 Ring Dips 50 Double Un ... Continue Reading

08 May
2

CrossFit Kids is on at 5pm (no adult class on at this time)     A) ML 19.1   AMRAP in 12 minutes: 12 Bar-facing Burpees 9 Power Snatches 6 Bar Muscle-Ups     B) Bench Press   5 x 5

07 May
1

A) Back Squat   3-3-3-2-2-2-1-1-1-1   B) 3 rft: 20 Box Jumpovers (24/20″) 15 DB Push Presses (2 x 15/10kg) 10 DB Front Squats (2 x 15/10kg)

06 May
1

A) Barbell complex   1 Press 2 Push Presses 3 Push Jerks 2 Push Presses 1 Press   – 4 sets at max weight     B) AMRAP in 8 minutes: 2 Plate Plyo Pushups 4 Plate Burpees 6 Plate G2OH (20/15kg) 8 OH Lunges (20/15kg)  

05 May
1

Public holiday – 8am class only today (Monday). Partner or Solo WOD   For time:   40 Wall Ball (9/6kg)   1000m Run 21 Power Cleans (60/40kg) 21 Toes-to-Bar 600m Run 15 Power Cleans 15 Toes-to-Bar 200m Run 9 Power Cleans 9 Toes-to-Bar   20 Wall B ... Continue Reading

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