Workout of the Day

15 Dec
1

For time:   600m Row or Run   18-16 Kettlebell Swings (32/24kg) Wall Ball (9/6kg)   600m Row or Run   12-10-8-4 Kettlebell Swings (32/24kg) Wall Ball (9/6kg)    

13 Dec
1

“Artie”   AMRAP in 20 minutes:   5 Pull-Ups 10 Pushups 15 Squats 5 Pull-Ups 10 Thrusters (45/30kg)

12 Dec
2

A) For time:   100 KB Swings (24/16kg) 100 Box Jumps (24/20”) 100 KB Drags (24/16kg) 100 Toes-to-Bar   – partition as required – 30 minute time cap   or   B) OHS 12-10-8-6-4-4-4-4 – E2M   and   C) E2M x 5 rounds 8 Hang Power Clea ... Continue Reading

11 Dec
2

CrossFit Kids at 5pm (no adult class on at this time)   A) Power Snatch 3 RM   B) For time:   10 to 1 Deadlifts 1 to 10 Ring Dips   + 200m Run after each round   i.e. 10 Deadlifts, 1 Ring Dip, 200m Run / 9 Deadlifts, 2 Ring Dips, 200m Run etc. &n ... Continue Reading

10 Dec
2

A) 0 – 10:00    50 Box Jumpovers (24/20″)   Then AMRAP   10 Pull-Ups 20 Alt DB Power Snatches (20/15kg) 30 Plank Jacks   10:00 – 15:00 Rest   B) 15:00 – 25:00    50 Calories   Then AMRAP 10 HSPU 20 Situps 60 Double ... Continue Reading

09 Dec
2

A) Alt EMOM for 16 minutes: 12 Wall Balls 12 Burpees   B) 5rft: 8 KB Sumo Deadlifts 8 KB Power Cleans 30 Second KB Wall Sit – 2 x 16/12 kg – 7.5 minute time cap   C) 5rft: 8 Grasshoppers 8 Pendlay Rows (40/25kg) 30 Second Plank – 7 ... Continue Reading

08 Dec
3

A) Press 5-5-5   Push Press 5-5-5   Push Jerk 5-5-5   B) Pause Front Squat   7 x 3   – 2 sec pause

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