January 2018

7am Weightlifting 9.15am CrossFit Kids (7-12 yrs) 6, 7, 8am CrossFit 0 - 8:00 EMOM 5 Clean and Jerks 8:00 - 13:00 Rest 13:00 - 25:00 AMRAP: 3 Power Cleans (50/35kg) (^70/50kg) 3 T2B 3 Pushups 6 Power Cleans 6 T2B 6 Pushups etc BBF A) EMOM 30 sec Row (Cals) B) AMRAP sub KB PC or Box Jumps />...

5pm class - CrossFit Kids (no adult class or Open Gym) 7pm - Open Gym All other classes as per the regular timetable. (Friday public holiday - 8am only)   A) 4 minute cap: 400m Run AMRAP 4 DB Power Cleans (2 x 20/15kg) 4m DB Lunges 4 DB Power Cleans 4m DB Lunges   B) 2 rft: 21 OHS...

Thursday - As CrossFit Kids starts up again the 5pm session on Thursdays will be dedicated to the kids class. This year with the smaller space and the difficulty we encountered last year trying to run a kids class with other activity going on we...

A) Power Snatch - 10 minutes to build to a heavy single B) For time: 15 Power Snatches (50/35kg)  (^ 65/50kg) 100 Double Unders 12 Power Snatches 80 Double Unders 9 Power Snatches 60 Double Unders 6 Power Snatches 40 Double Unders 3 Power Snatches 20 Double Unders https://www.youtube.com/watch?v=VBuxFCrleG0...

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