Workout of the Day

15 Oct
2

A) Back Squat 7 x 4 @ 80 – 85% (20 mins)   Then   B) Weighted Pull-Up 7 x 4   or   C) Ring Rows 5 x 10

14 Oct
2

Running “DT” 5 rft: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg) 400m Run

12 Oct
2

5 rft: 15 Deadlifts (70/50kg) 200m Run 2 Rope Climbs (wear shin protection) 20 Alt DB Snatches (20/15kg) 15 Pull-Ups

11 Oct
1

A) OHS 5-5-5   B) Snatch Balance 3-3-3   C) Hang Snatch 1-1-1   – subs for no overhead A) Front Squat B) Hang Power Clean C) Hang Clean

10 Oct
2

CrossFit Kids – 5pm. (no adult class on at this time)   REMOM x 5   1) 5 Strict Presses 5 Ring Rows   2) 5 KB Power Cleans (2 x KB) 6 Alt Lunges   3) 100m Run 5 Wall Balls (go heavier or higher than normal)   4) 10 Bench Dips   5) Rest or 10/8 ... Continue Reading

09 Oct
3

Level 1 – 6 rounds for time. Level 2 – 8 rounds for time. Level 3 – 10 rounds for time.   A) 0 – 10:00 10 Situps 5 HSPU (^deficit 4/2″)   B) 10:00 – 20:00 30 Double Unders 5 Pull-Ups (^C2B)   C) 20:00 – 30: ... Continue Reading

08 Oct
2

A) E90S x 6 5 Deficit Deadlifts B) For time: 500m Row 25 Burpees (6”) 25 SDHP (32/24kg)

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