Workout of the Day

17 Nov
1

Happy birthday Ian! * Nominations for the in-house championships (held on Saturday, Nov 25) close this coming Monday, 7pm. 7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit “Viola” AMRAP in 20 minutes: 400m Run 11 Power Snatches (45/30 ... Continue Reading

16 Nov
2

* Nominations for the in-house championships (held on Saturday, Nov 25) close this coming Monday, 7pm. A) Power Snatch 1-1-1-1-1-1-1-1   B) “Open 11.4” AMRAP in 10 minutes: 60 Bar-facing Burpees 30 OHS (55/40) 10 M-Ups

15 Nov
4

A) E2M x 8   Back Squat 4 x 80 – 85%   B) OTM x 8   Push Jerks 4 x 70 – 80%

14 Nov
3

Linchpin Test 6 4 rounds for time: 21 Wall Ball (9/6kg) 18 Pull-Ups 15 KB Swings (24/16kg) 12 HSPU  

13 Nov
3

0:00 – 4:00 AMRAP in 4 minutes: 12 Alt DB Snatches (1 x 20/15kg) 3 Muscle-Ups (or 1 Rope Climb or 6 T2B)   6:00 – 20:00   Alt EMOM:   6 Strict Presses   12 KB Front Rack Lunges (2 x KB)   22:00 – 26:00 Continue AMRAP

12 Nov
3

A) AMRAP in 15 minutes:   Barbell Complex 5 Situps 100m Run   – add 1 cycle of the Complex and 5 Situps to each round – Complex = Power Snatch (40/30kg) (^55/40kg) Hang Snatch Overhead Squat   B) Clean 5 – 5 – 5

12 Nov
0

Leave a Reply

Your email is never published nor shared.

You may use these HTML tags and attributes:
<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

* Copy This Password *

* Type Or Paste Password Here *

parfaite replique montres
Do NOT follow this link or you will be banned from the site!