Workout of the Day

04 May
1

3 x AMRAP in 7 minutes:   Buy in: R1) 50 Calories R2) 25 Pushups, 25 Pull-Ups R3) 50 Situps   Then AMRAP 5 Front Squats 10 Push Jerks 50 Double Unders   – pick up the AMRAP where you left off in the previous round – rest 3 minut ... Continue Reading

02 May
2

“Blake” 4 rft: 30m OH Walking Lunge (20/15kg) 30 Box Jumps (24/20”) 20 Wall Ball (9/6kg) 10 HSPU

01 May
2

CrossFit Kids at 5pm (no adult class on at this time)   E4M x 5 rounds   5 Hang Power Cleans 10 Dips 200m Run  

30 Apr
1

4 x AMRAP in 4 minutes:   A) 8 Calories 8 Box Jumps (24/20”)   B) 8 Toes-to-Bar 8 Ring Pushups   C)? 8 RKB Swings (24/16kg) 16 Double Unders   D) 8 DB Thrusters (2 x 15/10kg) 8 Burpees

29 Apr
2

A) Front Squat or OHS or Snatch Balance 4-4-4-4-4   B) 5 rft: 10 DB Lunges (2 x 20/15kg) 5 Renegade Rows

28 Apr
2

5 rft: 27 Double Unders 21 Pull-Ups 15 Wall Ball (9/6kg) 9 Deadlifts (100/70kg) 400m Run   – 25 minute time cap

26 Apr
1

CrossFit Kids today at 9.15am.   “JJ” For time:   1-2-3-4-5-6-7-8-9-10 Cleans (85/57.5kg)   10-9-8-7-6-5-4-3-2-1 Deficit Parallette HSPU (6/4”)   – sub Strict Press for HSPU

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