Note: There will be no morning classes this Wednesday for the ANZAC DAY holiday. There will an Open Gym 4-6pm. We will also post a couple of workouts that can be done in a park or at home. Our social event is on this coming Saturday....
Choose either of the two workouts - A or B. Both workouts are 20 minute AMRAPs. One way to inform your decision is to choose the workout that provides the best balance for your week of training. Workout A) "Cindy" was last programmed in February, which is...
For time: 400m Run 21 SDHP (40kg/30kg) 3 Rope Climbs (Sub 15 ring rows) 400m Run 15 SDHP (40kg/30kg) 3 Rope Climbs (Sub 15 ring rows) 400m Run 9 SDHP (40kg/30kg) 3 Rope Climbs (Sub 15 ring rows) 400m Run ...
Deadlift 1-1-1-1 10-9-8-7-6-5-4-3-2-1 reps of the couplet: Box jump (30/24") Weighted Situp (10kg) It's important to develop a routine. What's yours? httpv://www.youtube.com/watch?v=Y9P_yYBtkBs...
For time: 1000m Row 10 rounds of the couplet: 10 Kettlebell Clean and Press (24/16kg) 10 Ring Pushups 1000m Run ...
CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (35/25kg) ...
Front Squat 5-5-5-3-3-3 AMRAP in 12 minutes: 5 Strict Pullups 10 Deep Pushups 15 Wall Ball (10/6kg) ...
Important information for your day of leisure...
“Diane” For time: 21-15-9 Deadlift 100/70kg Handstand Pushups ...
“Kettlebell chipper” 10 Turkish Get Ups 20 Kettlebell Snatch 30 Sumo Deadlift High Pulls 40 Kettlebell Swings 500m One Arm Carry (250m each arm) Workout courtesy of CrossFit Western Front Photo courtesy of Patrick Williamson....
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