Workout of the Day

26 Jun
2

“CrossFit Total 2”   Bench Press 1RM OHS 1RM Clean 1RM   – or 4 x 5 for each   – metcon option provided on subs board

25 Jun
3

A) Front Squat   9-9-9-6-6-6-3-3-3   B) Press   4 x 30 second AMRAP @ 50% of 1RM   – rest 1 minute between intervals

24 Jun
3

3 x AMRAP in 7 minutes: A) 5 Deadlifts (45/30kg) (^60/45kg) 5 Hang Power Cleans 10 Pushups B) 5 HSPU (^strict) 5 T2B 10 Cal Row C) 5 Box Jumps (30/24″) 5 Grasshoppers (L+R=1) 10 RKB Swings (24/16kg) (^32/24kg) Legends program Coach: Kim Lavin Times: ... Continue Reading

22 Jun
1

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   “Josie”   For time (*10/5kg vest): 1600m Run   3 x 30 Burpees (6″) 4 Power Cleans (70/47.5kg) 6 Front Squats (70/47.5kg)   1600m Run   All the best to Mos who will be pursu ... Continue Reading

21 Jun
2

5 rft: – every round 20 D-U 20 Situps   – round 1 +20 Goblet Squats (24/16kg)   – round 2 + 20 Alt KB Snatch (24/16kg)   – round 3 + 20 Wtd Stepups (24/16kg)   – round 4 + 20 Ring Dips   – round 5 + 20 Box Jump ... Continue Reading

20 Jun
2

CrossFit Kids 5pm A) EMOM x 5   2 Clean and Jerks   Then   B) “Diane” For time: 21-15-9 Deadlifts (102.5/70kg) HSPU   or   C) 4 rounds, not for time: 6 DB Devil Presses 8 Alternating Lunges

19 Jun
1

“Bradley” 10 rft: 100m Run 10 Pull-Ups 100m Run 10 Burpees – 30 seconds rest between rounds

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