7am Weightlifting 6, 7, 8am CrossFit A) "Barbara" 5 rounds for time: 20 Pull-Ups 30 Pushups 40 Situps 50 Squats - rest 3 minutes between rounds or B) "Murph" (partitioned*) For time: 1600m Run 100 Pull-Ups 200 Pushups 300 Squats 1600m Run - partition as required - a new leaderboard will be created for partitioned efforts * optional 10/5kg vest ...
A) Snatch - 15 minutes to build to a heavy single Then B) "Amanda" For time: 9-7-5 Muscle-Ups Snatches (61/43kg) or C) For time: 45 Cal Row 15 Snatches (45/30kg) 45 Box Jumpovers (24/20") 15 Snatches (45/30kg) ...
A) "Omar" For time: 10 Thrusters (45/30kg) 15 Bar Facing Burpees 20 Thrusters (45/30kg) 25 Bar Facing Burpees 30 Thrusters (45/30kg) 35 Bar Facing Burpees B) Deadlift 8-8-8-8 ...
For time: 2x 200m Run 200m Row 2x 60 Double Unders 20 Wall Ball (9/6kg) 2x 20 Box Jumps (24/20") 20 Toes-to-Bar 2x 20 Hang Power Cleans (60/40kg) 20 Pushups ...
(A + B) or C A) Thruster 2-2-2-2-1-1-1-1 B) Box Squat 4-4-4-4-4-4-4-4 C) "Playground" (CT) For time: 1600m Run 21 KB Swings (32/24kg) 21 Goblet Squats (32/24kg) 800m Run 15 KB Swings 15 Goblet Squats 400m Run 9 KB Swings 9 Goblet Squats ...
S1 Clean 2-2-2-2-1-1-1-1 S2 Press 8-8-8-8-4-4-4-4 M1 AMRAP in 12 mins: 12 Deadlifts (45/30kg) (^65/45kg) 12 Push Jerks (45/30kg) (^65/45kg) 12 Situps M2 AMRAP in 12 mins: 24 Double Unders 6 Strict Pull-Ups 6 Strict Ring Dips ...
Congratulations Crystal on the birth of baby Jake! ...
7am Weightlifting 6, 7, 8am CrossFit Solo or Partner WOD "Luke" For time: 400m Run 15 Clean and Jerk (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 Solo - Click here to compare to 17/02/15 Partner option: – Both partners complete...
A) Snatch + OHS + Hang Snatch then B) Snatch Balance 10 x 1 with 2 second pause in squat or C) Alt EMOM for 14 minutes: 8 SDHP or 8 Ring Rows 8 Burpee Box Jumpovers or 4 Man-Makers ...
A) Bench Press 4-4-4-4-2-2-2-2 B) "Scotty" AMRAP in 11 minutes: 5 Deadlifts (145/100kg) 18 Wall Ball (9/6kg) 17 Bar Facing Burpees ...
