December 2016

6:00, 8:00am CrossFit Partner WOD "Luke" 400m Run 15 Clean and Jerks (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Ball (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Front Rack Lunges (70/50kg) 400m Run - Both partners complete the first and last run together. - 200m each for the other runs. - For the...

Alt EMOM for 10 mins: A) 8 KB Cleans (2 x KB) 8 Strict Pull-Ups B) 40 sec. Row (for mtrs) 40 sec. Pushups C) 40 sec. D-U (for reps) 8 Hollow Rocks + Plank or Tuck Support to 40 sec. CrossFit King - five years ago when there isn't a pair of Nanos in...

- Please note that there is no weightlifting class on today (Saturday). Solo or Partner WOD. Partners share the workload 50/50. 6:00, 8:00am CrossFit "Hollywood" 2km Run 22 Wall Balls (9/6kg) 22 Muscle-Ups 22 Wall Ball (9/6kg) 22 Power Cleans (85/60kg) 22 Wall Balls (9/6kg) 2km Run 7:00am Barbell Free CrossFit As above. Sub: 22 C2B Pull-Ups + 22 Ring...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.