Workout of the Day

30 Apr
3

A) Hang Snatch 4 x 5 x 75%   B) 3 rft: 20 C2B Pull-Ups 20 HR Pushups 400m Run

29 Apr
3

4 rft: 20 Alt. DB Snatches (20/15kg) 20 Situps 10 LH OH DB Lunges 10 RH OH DB Lunges 100 Double Unders

27 Apr
1

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   A) AMRAP in 12 mins: 3 Clusters (52.5/35kg) 5 Box Jumps (30/24″) 7 C2B Pull-Ups 5 minute rest   B) Death by Power Snatches (52.5/35kg) – increment by 2 reps each minute

26 Apr
2

30 rft: 5ft HS Walk 3 Toes-to-Bar 1 Power Clean (70/50kg) (^100/70kg)   – possible subs for HS Walk:   1 Wall Climb 2 Strict HSPU 3 Dips 10 Shoulder Taps

25 Apr
2

CrossFit Kids 5pm A) OHS or Snatch Balance 4-4-4-4-4 B) E2M x 5 10 DB Stepovers (24/20″) 5 Renegade Rows  

24 Apr
1

ANZAC DAY 8am and 9am classes only today. “McDonald and Galagher” 2 rounds for time: 200m Run 16 KB Swings (24/16kg) 16 Pull-Ups 16 Front Squats (50/30kg) 200m Run 14 KB Swings (24/16kg) 14 Pull-Ups 14 Front Squats (50/30kg) 200m Run 12 KB Swings (24/ ... Continue Reading

23 Apr
2

Note: ANZAC DAY, Wednesday 25/04/18 8am and 9am sessions only “McDonald and Galagher” (solo or partner) A) Deadlift 6-6-6 B) Bench Press or Shoulder Press or HSPU 6 x 8

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