Workout of the Day

17 Sep
2

A) Hang Power Clean   5RM   B) For time:   800/600m Row   then   5 -10 – 15 Bar Muscle-Ups SDHP (50/35kg)    

16 Sep
2

A) E2M x 2   3 Clean and Jerks @ 60-70%   B) E2.5M x 2   3 Clean and Jerks @ 70-80%   C) E3M x 3   3 Clean and Jerks @ 80%+   D) AMRAP in 7 minutes: 60 Double Unders 30 RKB Swings (24/16kg)  

15 Sep
1

1) E3M x 3   Wall Balls (9/6kg) Pull-Ups   2) E3M x 3   Calories Pushups   3) EMOM x 9   3 OHS   – For 1 and 2: Level – Reps / Reps 1 – 15 / 10 2 – 20 / 15 3 – 25 / 20 4 – 30 / 25

13 Sep
1

Solo or Partner   “McGhee”   AMRAP in 30 mins:   5 Deadlifts (125/90kg) 13 Pushups 9 Box Jumps (24/20″)   – partners alternate after each movement   – beginners, if going solo, 400m Row or Run or 800m Bike after every 3 ... Continue Reading

12 Sep
1

A) E30S x 10 rounds   3 Power Snatches   B) “Open 11.4” AMRAP in 10 minutes: 60 Bar-facing Burpees 30 OHS (55/40kg) 10 Muscle-Ups  

11 Sep
1

CrossFit Kids 5pm (no adult class at this time)     A) E90S Push Jerk 8-8-8-6-6-6-4-4-4   B) 3 rft:   40 KB Swings (24/16kg) 800m Run   Action stations – mostly.  

10 Sep
1

A) E90S   Front Squat 8-8-8-6-6-6-4-4-4   B) AMRAP in 8 minutes: 80 Double Unders 20 Pull-Ups 20 Pushups  

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