Workout of the Day

03 Oct
1

“Open 17.1”   With a 20 minute time cap, for time:   Dumbbell Snatches (1 x 22.5/15kg) Burpee Box Jumpovers (24/20”)   Round – DB Sn. / BBJO 1 – 10 / 15 2 – 20 / 15 3 – 30 / 15 4 – 40 / 15 5 – 50 / 15

02 Oct
2

NB: 5pm – regular CrossFit class (no kids class on today)   A) Superset   Bench Press Devils Presses   5-5-5-5-5-5   B) 10 rft: 30 Double Unders 10 Hang Power Cleans (45/30kg)

01 Oct
1

A) Hang Power Snatch   5-5-5-5-5-5   B) “Open 15.2”   Infinite E3M   OHS (43/30kg) C2B Pull-Ups   Round 1 2 x (10 OHS, 10 C2B)   Round 2 2 x (12 OHS, 12 C2B)   Round 3 2 x (14 OHS, 14 C2B)   etc…

30 Sep
1

A) Superset   Deadlift Front Squat   5-5-5-5-5-5   B) For time: 800m Run 40 Toes-to-Bar   – 10 minute time cap  

29 Sep
2

For time: 25 Thrusters (55/40kg) 50 Box Jumps (24/20″) 25 Power Cleans (55/40kg) 50 Calories 25 Power Cleans 50 Box Jumps 25 Thrusters   – 25 minute time cap

27 Sep
1

A) “Open 16.4”   AMRAP in 13 minutes:   55 Deadlifts (102.5/70kg) 55 Wall Balls (9/6kg) 55 Calories (Rower) 55 HSPU   – regular HSPU standard   B) With an 8 minute time cap:   2 minute Plank   then AMRAP   30 Situps 20 Back Extensions 10 ... Continue Reading

26 Sep
2

A) E2M x 2   4 Snatches @ 60-70%   E2M x 2 3 Snatches @ 70-80%   E2M x 3 2 Snatches @ 80%+   B) 3rft: 20 Pull-Ups 100m Farmer Carry (2 x 16/12kg)

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