19 Sep Wednesday, 20/09/17
A) "Jackie" For time: 1000m Row 50 Thrusters (20/15kg) 30 Pull-Ups Then B) Bench Press 3 x 10 @ 70% or C) Weighted Dips 3 x 10 ...
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September 2017
18 Sep Tuesday, 19/09/17
0-5:00 40 HSPU or 10 Wall Climbs 5:00-10:00 80 Double Unders 40 Situps 10:00-15:00 800m Run 15:00-20:00 80 Double Unders 40 Pushups 20:00-25:00 40 Cal Row 40 Grasshoppers 25:00-30:00 800m Run ...
17 Sep Monday, 18/09/17
A) Clean and Jerk - 15 minutes to build to heavy singles B) "DT" 5 rounds for time: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg) ...
17 Sep Sunday, 17/09/17 – Rest day.
The crew competing at the Allstar Affiliate Series. ...
15 Sep Saturday, 16/09/17
Happy birthday Paige! 7am session only today "Loredo" 6 rounds for time: 24 Squats 24 Pushups 24 Walking Lunges 400m Run ...
14 Sep Friday, 15/09/17
- Reminder that there is one session only on Saturday at 7am. For time: 21-18-15 Power Cleans (55/40kg) Box Jumps (24/20") 1000m Run 12-9-6-3 Power Cleans (55/40kg) Box Jumps (24/20") ...
13 Sep Thursday, 14/09/17
5am Weightlifting with Paige is on today (Thursday) instead of Friday. Gymnastics will be back next week. Reminder that Saturday is a 7am CrossFit session only. WOD A) Alt EMOM for 16 minutes: 5 Strict Presses 10 Toes-to-Bar B) With a 10 minute time cap: 50/40 Cal Row Then AMRAP 2,2,2 / 4,4,4 / 6,6,6 etc Push...
12 Sep Wednesday, 13/09/17
A) Alt EMOM for 16 minutes: 10 Burpees (6") 10 KB Swings (32/24kg) B) For time: 800m Run 30 Situps 40 Double Unders 20 Situps 40 Double Unders 30 Situps ...
11 Sep Tuesday, 12/09/17
A) Front Squat 8-8-8-8-8 B) Overhead Squat 2-2-2-2-2 ...
10 Sep Monday, 11/09/17
A) Cluster 3 RM B) 3 rounds for time: 7 Clusters (62.5/45kg) 7 Muscle-Ups ...