Workout of the Day

06 Jan
2

A) Back Squat10-8-6-4-2-2-2 then B) Back Squat 4-6-8-10 or C) AMRAP in 12 minutes: 10 Calories20 Squats30 Double Unders40 Second Plank

04 Jan
1

“The Lyon” 5 rft:7 Cleans (75/52.5kg) 7 S2OH (75/52.5kg) 7 Burpee C2B Pull-Ups (6”) – rest 2 minutes – Score = fastest + slowest rounds compare to http://crossfitking.com/saturday-060118/

03 Jan
3

2 x 10 minute AMRAPs: A)15 Situps (^T2B)15 Calories – 5 minute rest B)15 KB Swings (24/16kg) (^32/24kg)200m Run

02 Jan
2

A) Bench Press 8-8-8-6-6-6-4-4-4 B) “Snoopy” 2 rft: 10 LH DB Snatches (20/15kg) 10 Weighted Stepups (20/15kg. 24/20”) 10 RH DB Snatches 10 Weighted Stepups 80 Double Unders

01 Jan
3

For time:   1 Power Clean 5 Pushups 5 Box Jumps 5 Pull-Ups   2 Power Cleans 5 Pushups 5 Box Jumps 5 Pull-Ups   3 Power Cleans 5 Pushups 5 Box Jumps 5 Pull-Ups   (… through to 10 Power Cleans)   L1 – 35/20kg, 24/20” L2 – ... Continue Reading

31 Dec
0

A quick reminder that the gym is closed tomorrow (Tuesday) and that we’re back to the regular class timetable on Wednesday.   Happy New Year everyone!  

30 Dec
1

8am CrossFit 9am Weightlifting/Open Gym A) Deadlift 8-8-8-6-6-6-4-4-4 B) Partner WOD 4 x AMRAP in 2 minutes: – Row for metres (1 minute each) – Wall Ball (alt. 5 reps each) – BOTP (alt. 2 reps each) – 10 Situps, 20 Hand Taps in Pus ... Continue Reading

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