Workout of the Day

04 Jul

  There is no CF Kids class at 5pm today due to school holidays. There will be a separate strength session programmed at this time open to all members.   20 minute time cap   1000m Row   then AMRAP   40 Double Unders 10 KB Swings (24/16kg) 10 Sit ... Continue Reading

03 Jul

A) “Marco” 3 rft: 21 Pull-Ups 15 HSPU 9 Thrusters (62.5/45kg)   Then   B) 5 x 25 ft   KB Front Rack Lunges   or   C) 5 x 10 Ring Dips

02 Jul

A) Snatch Pulls 4 x 5 Then B) Snatch complex For max load: Snatch Hang Snatch OHS or C) “Randy” For time: 75 Power Snatches (35/25kg)

01 Jul

A) 3rft: 75 Double Unders 15 Toes-to-Bar 15 S2OH (45/30kg) (^62.5/45kg)   – 15 minute time cap   B) Front Squat   4 x 5 with 3 second pause at bottom   – no racks   Congratulations to Ian and Rod for taking out 1st and 2nd at the Qld Mast ... Continue Reading

29 Jun

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit “Daniel” For time: 50 Pull-Ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters 400m Run 50 Pull-Ups

28 Jun

For time:   1000m Row   then   50 Double Unders 21 Power Snatches (50/35kg) 21 Wall ball (9/6kg) 50 Double Unders 15 Power Snatches 15 Wall Ball 50 Double Unders 9 Power Snatches 9 Wall Ball   (or 12-9-6 Muscle-Ups for either PS or WB)

27 Jun

CrossFit Kids 5pm   A) EMOM x 5   2 Clean and Jerks   Then   B) E3M x 4   10 Strict Pull-Ups 10 Strict Ring Dips   or   C) AMRAP in 12 minutes: 20 Toes-to-Bar 20 Alt DB Snatches (20/15kg) 200m Run

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