Workout of the Day

21 Aug
2

3 x EMOM for 7 minutes:   A) 5 Deadlifts   B) 5 DB Bench Presses 30 Double Unders   C) 5 LH KB Thrusters 5 RH KB Thrusters

20 Aug
3

A) Split Jerk (from behind the neck)   1-1-1-1-1-1-1     B) Front Rack Reverse Lunges 10-10-10-10-10     or     C) Alt EMOM for 30 minutes:     3 Strict Pull-Ups 5 Box Jumps 8 Alt DB Snatches     3 Burpees 5 Wall ball 8 Calo ... Continue Reading

19 Aug
3

A) Clean 1-1-1-1-1   B) AMRAP in 12 minutes: 7 Hang Power Cleans (50/35kg) (^70/50kg) 5 C2B Pull-Ups (^Muscle-Ups) 3 Front Squats (50/35kg) (^70/50kg)

17 Aug
1

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   “Hammer”   5 rounds for time: 5 Power Cleans (62.5/45kg) 10 Front Squats 5 Jerks 20 Pull-ups – 90 seconds rest   Jake F.

16 Aug
3

A) 0:00 – 10:00 2 rounds for time: 30 Alt DB Snatches (20/15kg) 30 Calories   B) 10:00 – 20:00 2 rounds for time: 30 Wall Ball (9/6kg) 5 Rope Climbs (wear shin protection)   – sub 6 KB SDHP (32/24kg) for each Rope Climb

15 Aug
2

CrossFit Kids 5pm (no adult class at this time)   A) 3 x 3 Power Snatches + 3 Overhead Squats   @ 75%+ of PS 1RM   – 15 minutes   Then   B) AMRAP in 12 mins:   10 Toes-to-Bar (^UB) 100m Run 10 KB Swings (24/16kg) (^32/24kg) 30 Double Unders (^ ... Continue Reading

14 Aug
1

– For the Ekka show holiday today (Wednesday) the gym will be open for the following classes only: 6am CrossFit 7am Legends 8am CrossFit 9am CrossFit (no weightlifting)   A) “Roy” 5 rounds for time: 15 Deadlifts (102.5/70kg) 20 Box Jumps (2 ... Continue Reading

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