Workout of the Day

25 Sep
1

– Regular CF class at 5pm. (no kids class today)   A) E2M x 5 rounds   200m Run + option   Options: 20 HS hold 1 Pegboard 1 – 5 Ring Muscle-Ups 3 Deadball OTS 1 – 3 Rope Climbs   B) 5 rft:   3 Clusters (85/60kg) 15 Toes-to-Bar 30 Double Und ... Continue Reading

24 Sep
2

A) Press 1-1-1-1-1   Push Press 3-3-3-3-3   Push Jerk 5-5-5-5-5   B) REMOM for 12 minutes:   12 Box Jumpovers (24/20″) 12 Hang Power Cleans (50/35kg) 12 Ring Dips

23 Sep
2

A) Back Squat   5-5-5-5-5   B) AMRAP in 12 minutes:   24 Double Unders 12 OH Lunges (20/15kg) 10 Pushups 8 Deadlifts (102.5/70kg)

22 Sep
2

A) AMRAP in 20 minutes:   200m Run   8 C2B Pull-Ups (^Bar Muscle-Ups)   12 Wall Balls (9/6kg)   16 RKB Swings (24/16kg) (^32/24kg)   B) For time:   50 Strict HSPU or 50 Burpees or 50 Power Snatches (35/25kg)   – 5 minute time cap

20 Sep
1

A) “Open 17.5”   10 rft:   9 Thrusters (43/29kg) 35 Double Unders   – 20 minute time cap   B) Alt E30S x 10 rounds   5 KB Snatches 1 – 5 HSPU  

19 Sep
1

A) E90S   Deadlift   7-7-7-5-5-5-3-3-3   B) Partner WOD For time:   100 Burpees (6”) 100m Run   – Both partners working – While Partner B completes the 100m Run Parnter A completes as many Burpees as possible, then swap. Continue until ... Continue Reading

18 Sep
1

CrossFit Kids class 5pm (no adult class at this time)   A) “Open 12.3”   AMRAP in 18 minutes:   15 Box Jumps (24/20”) 12 Push Presses (52.5/35kg) 9 Toes-to-Bar   B) Weighted Dips   5-5-5-5-5  

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