Workout of the Day

29 Aug
2

CrossFit Kids 5pm (no adult class at this time)   A) E2M x 5 10 Pull-Ups 10 Renegade Rows   or   B) E2M x 5 10 Overhead Squats – off the deck   then   C) AMRAP in 12 minutes: 5 Deadlifts 100m Run 1 Rope Climb   Meg C bu ... Continue Reading

28 Aug
2

A) Thruster 5 RM   B) 5 x 2 minute rounds: 10 Thrusters (45/30kg) 200m Row AMRAP Thrusters – rest 3 minutes between rounds – score is the total of Thrusters completed after the row

27 Aug
2

A) Press 10-10-6-6-4-4-2-2-2-2   B) Power Clean 10-10-10

26 Aug
2

A) E2M Pause Back Squat 7 x 5     then     B) 20 rft: 5 Situps 5 Pushups 5 KB Swings (24/16kg)     or     C) For time: 100 Situps 100 Pushups 100 KB Swings (24/16kg)

24 Aug
1

– 4 minutes per station. AMRAP.   – 2 minute rest between stations   For total reps:   1) Calories   2) 5 Deadlifts (40/30kg) + 5 Hang Power Cleans (40/30kg)   3) 5 Ring Dips + 10 Plank Jacks   4) 1 Lap + 10 RKB Swings (24/16kg)   5) 20 ... Continue Reading

23 Aug
2

A) 2 rounds for time: 30 SDHP (35/25kg) (^50/35kg) 30 Pushups (^HSPU) 30 Situps (^T2B) 800m Run     B) Weighted Pull-Ups 3-3-3-3-3

22 Aug
2

CrossFit Kids 5pm (no adult class at this time)   A) Power Snatch – 15 minutes     B) Open 12.2   AMRAP in 10 minutes: 30 Snatches (35/20kg) 30 Snatches (62.5/35kg) 30 Snatches (75/45kg) AMRAP Snatches (95/55kg)   – Snatches can be Po ... Continue Reading

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