20 Nov Tuesday, 21/11/17
Linchpin Test 1 For time: 400m Run Light "Fran" 400m Run Light "Fran" 400m Run Light "Fran" = 21-15-9 Thrusters (35/25kg) Pull-Ups ...
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November 2017
19 Nov Monday, 20/11/17
- Nominations for the in-house championships close tonight. I have reduced the male Intermediate S2OH weight to 47.5kg. A) Clean and Jerk - 15 minutes - singles B) Death by Clean and Jerk (60/40kg) https://www.youtube.com/watch?v=ME91c_-jMQg...
19 Nov Sunday, 19/11/17 – Rest day.
A well earned rest. In this year's Open Jon was time-capped at 40 minutes for 17.5. On Thursday he finished it in 17:41. ...
17 Nov Saturday, 18/11/17
Happy birthday Ian! * Nominations for the in-house championships (held on Saturday, Nov 25) close this coming Monday, 7pm. 7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit "Viola" AMRAP in 20 minutes: 400m Run 11 Power Snatches (45/30kg) 17 Pull-Ups 13 Power Cleans (45/30kg) ...
16 Nov Friday, 17/11/17
* Nominations for the in-house championships (held on Saturday, Nov 25) close this coming Monday, 7pm. A) Power Snatch 1-1-1-1-1-1-1-1 B) "Open 11.4" AMRAP in 10 minutes: 60 Bar-facing Burpees 30 OHS (55/40) 10 M-Ups ...
15 Nov Thursday, 16/11/17
A) E2M x 8 Back Squat 4 x 80 - 85% B) OTM x 8 Push Jerks 4 x 70 - 80% ...
14 Nov Wednesday, 15/11/17
Linchpin Test 6 4 rounds for time: 21 Wall Ball (9/6kg) 18 Pull-Ups 15 KB Swings (24/16kg) 12 HSPU ...
13 Nov Tuesday, 14/11/17
0:00 - 4:00 AMRAP in 4 minutes: 12 Alt DB Snatches (1 x 20/15kg) 3 Muscle-Ups (or 1 Rope Climb or 6 T2B) 6:00 - 20:00 Alt EMOM: 6 Strict Presses 12 KB Front Rack Lunges (2 x KB) 22:00 - 26:00 Continue AMRAP ...
12 Nov Monday, 13/11/17
A) AMRAP in 15 minutes: Barbell Complex 5 Situps 100m Run - add 1 cycle of the Complex and 5 Situps to each round - Complex = Power Snatch (40/30kg) (^55/40kg) Hang Snatch Overhead Squat B) Clean 5 - 5 - 5 ...