September 2016

30 Sep Saturday, 01/10/16

April will be at the gym from 7am to help with measurements for the Healthy Habits Challenge. 6:00, 8:00am CrossFit A) “Bulger” 10 rft: 150m Run 7 C2B Pull-Ups 7 Front Squats (62.5/45kg) 7 HSPU - compare to 20/04/13 or B) 10 rft: 150m Run 7 DB Rows (15/10kg) 7 DB Hang Cleans (15/10kg) 7 DB Press (15/10kg) 7:00am BBF CrossFit B) 7:00am Weightlifting https://www.youtube.com/watch?v=AfX1hdHm9Q4...

29 Sep Friday, 30/09/16

A) Power Clean 7-7-5-5-3-3-3-3-3 B) AMRAP 0:00 - 4:00 10 Box Dips 10 Goblet Lunges (24/16kg) 5:00 - 9:00 5 LH KB Snatches (24/16kg) 5 RH KB Snatches (24/16kg) 10 Pushups ...

28 Sep Thursday, 29/09/16

Happy birthday Emma! For time: 1000m Row - then 30-20-10 Wall Ball (9/6kg) Pull-Ups Situps - then 100 Double Unders -If you finish under: 15 mins + 50 Burpees 16 mins + 40 Burpees 17 mins + 30 Burpees 18 mins + 20 Burpees 19 mins + 10 Burpees Score = Time taken to complete main workout / Total time (number...

27 Sep Wednesday, 28/09/16

With a 20 minute time cap: 800m Run 20 Deadlifts (125/85kg) 4 Rope Climbs (bring long socks) Then AMRAP 400m Run 5 Deadlifts 1 Rope Climb ...

26 Sep Tuesday, 27/09/16

A) Overhead Squat 7-7-5-5-3-3-3-3-3 B) AMRAP 0:00 - 4:00 10 Wall Ball (9/6kg) 10 Toes-to-Bar 5:00 - 9:00 10 Box Jumps (24/20") 10 KB Swings (24/16kg) ...

25 Sep HEALTHY HABITS CHALLENGE

www.healthyhabits.club   Are you getting ready to start the 30 day Healthy Habits challenge on Saturday, October 1?   Our Healthy Habits challenge has been a great success in the past and this year promises to be better than ever with the complete package to make positive changes to your...

25 Sep Monday, 26/09/16

2 rounds for time: 100 Double Unders 10 Ground to Overhead (60/40kg) (^80/55kg) 10 Strict Pull-Ups 60 Double Unders 6 Ground to Overhead 6 Strict Pull-Ups 20 Double Unders 2 Ground to Overhead 2 Strict Pull-Ups />...

24 Sep Sunday, 25/09/16 – Rest Day

23 Sep Saturday, 24/09/16

6:00, 8:00am CrossFit A) For time: 21-15-9 Bar-Facing Burpees OHS (45/30kg) C2B Pull-Ups or B) For time: 21-15-9 Burpees Over-the-Platform Dumbbell Thrusters (2 x 15/10kg) C2B Pull-Ups 7:00am BBF CrossFit B 7:00am Weightlifting  ...

22 Sep Friday, 23/09/16

2 rft: 100 D-U 25 Situps 25 RKBS (24/16kg) 50 Box Jumpovers (24/20") Rest 3 minutes  **Rx+ 2 rft: 100 D-U (first 50 UB) 25 T2B 25 RKBS (32/24kg) 50 Box Jumpovers (30/24") Rest 3 minutes  ...