December 2014

Class times today: 6.00 am 5.30 pm Tomorrow: 7 - 9.00 am Open Gym A) EMOM 5 Power Clean Hang Clean Push Jerk B) Clean and Jerk 10 x 1 C) Front Squat 3 x 5 CrossFit Games 2014 podium finishers - How many hours per day do you workout? httpv://www.youtube.com/watch?v=StMEQAFGzJ4...

Class times today: 6am 5.30pm A) For time: 100 Double Unders 5 Rounds of "Cindy" (1 round = 5 Pull-Ups, 10 Pushups, 15 Squats) 80 Double Unders 4 Rounds of "Cindy" 60 Double Unders 3 Rounds of "Cindy" 40 Double Unders 2 Rounds of "Cindy" 20 Double Unders 1 Round of "Cindy" B) Optional extra 10 x 250m Row (Rest 30 seconds...

OPEN GYM 6 - 8am No other classes Suggested WOD: "Jerry" 1600m Run 2000m Row 1600m Run There are a few other metcon options being thrown around amongst some members. Eg: "Murph" "12 Days of Christmas" (click here to see last year's efforts) ...

Class times for Tuesday: 5am 6am 9.30am 5pm 6pm (no 4pm) Wednesday: 6 - 8am Open Gym (suggested WOD will be "Jerry" For time: 1600m Run, 2000m Row, 1600m Run) WOD Working in with a partner. 7 Rounds, not for time. Alternate between the movements. You will have enough time to adjust the weights on each bar if...

Class times for Monday and Tuesday: 5am 6am 9.30am 5pm 6pm (no 4pm or Open Gym) WOD A) Snatch - 15 minutes to work on technique or go heavy B) Games Open 11.4 AMRAP in 10 minutes: 60 Bar-Facing Burpees 30 Overhead Squats (55/40kg) 10 Muscle-Ups ...

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