Workout of the Day

04 Mar
1

E2M   10-10-8-8-6-6-4-4   Back Squat + HSPU or Alt DB Press (8 x 10)

03 Mar
2

0 – 10:00 A) 6 rft: 10 KB Swings (24/16kg) 10 Calories   15:00 – 25:00 B) EMOM 5 Renegade Rows 5 Ring Dips   Saturday afternoon at the bar.

01 Mar
1

Weightlifting with Paige is on. A) “Open 19.2” Beginning on an 8-minute clock, complete as many reps as possible of: 25 Toes-to-Bar 50 Double Unders 15 Squat Cleans (weight 1) 25 Toes-to-Bar 50 Double Unders 13 Squat Sleans (weight 2) If compl ... Continue Reading

28 Feb
1

A) Alt EMOM for 12 minutes:   4 DB Hang Power Cleans + 4 DB Lunges   50 Double Unders   B) E30S x 12 minutes:   3 Power Snatches />

27 Feb
3

CrossFit Kids 5pm (no regular class at this time) A) OHS   5-5-5-5-5     B) With a 10 minute cap:   800m Row then AMRAP 10 C2B Pull-Ups 5 DB Thrusters (2 x 20/15kg) 10 Situps  

26 Feb
3

A) CF Linchpin Test 12   For time: 400m Run 15 Clean and Jerks (62.5/45kg) 3 Rope Climbs 400m Run 12 Clean and Jerks 2 Rope Climbs 400m Run 9 Clean and Jerks 1 Rope Climb   or   B) “Hooch” AMRAP in 20 mins @ 45/30kg   400m Run + 15 reps pe ... Continue Reading

25 Feb
2

Reminder to athletes registered in The Open that your scores need to be submitted before 11am Tuesday.   Shirt orders due by Wednesday – contact Loz.   A) Deadlift 5-5-5-5-5   B) AMRAP in 10 minutes: 100 Double Unders 30 Toes-to-Bar 3 ... Continue Reading

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