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February 2018
16 Feb Saturday, 17/02/18
7am Weightlifting with Krusher 9.15am CF Kids 6, 7, 8am CrossFit WOD "T" 5 rounds for time: 100m Sprint 10 Clusters (52.5/35kg) 15 KB Swings (32/24kg) 100m Sprint - 2 minutes rest ...
15 Feb Friday, 16/02/18
With a 12 minute time cap, for time: A) 800m Row 40 Box Jumps (24/20") 30 Hang Power Cleans (52.5/35kg) 20 HSPU 10 Power Snatches (52.5/35kg) B) EMOM x 7 3 Snatches https://www.youtube.com/watch?v=8QeUid89vKw...
14 Feb Thursday, 15/02/18
CF Kids 5pm WOD Rotating E2M for 3 rnds A) 50 Double Unders 10 Strict Alt DB Presses B) 20 Wall Ball 20 Situps C) 50 Double Unders 15 KB Swings D) 10 Ring Dips 20 OH Lunges E) 10 Cal Row or Air Dyne 20 Second L-Sit https://www.youtube.com/watch?v=c-M86UfQ1lU...
13 Feb Wednesday, 14/02/18
A) OHS 5 x 7 B) Snatch Balance 10 x 1 - start at 50% of heaviest OHS set ...
12 Feb Tuesday, 13/02/18
Deadlift "Cindy" AMRAP in 20 minutes: 5 Pull-Ups 1 Deadlift 10 Pushups 1 Deadlift 15 Squats 1 Deadlift ...
11 Feb Monday, 12/02/18
A) Power Clean + Push Jerk 10-8-6-4-2-2-2 B) Open 13.4 AMRAP in 7 minutes: 3,3 / 6,6 / 9,9 etc G2OH (62.5/45kg) Toes-to-Bar ...
09 Feb Saturday, 10/02/18
7am Weightlifting with Krusher 9.15am CrossFit Kids 6, 7, 8am CrossFit A) Running "DT" 5rft: 400m Run 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans 6 Push Jerks or B) "Open 14.5" For time: 21-18-15-12-9-6-3 Thrusters (43/30kg) Bar-Facing Burpees Thanks Alex and his team from E and A Sinitsky Painting Solutions for freshening up the gym with some much needed brightness and colour,...
08 Feb Friday, 0/02/18
All the best to Amanda competing in the Qld Masters League throwdown at Wiser 1 on the weekend. 4 x 4 min AMRAPs - 1 minute rest between rounds Rnd 1 and 3 3 Power Snatches (55/40kg) 6 Pull-Ups Rnd 2 and 4 3 Burpee Box Jumps (24/20") 6 SDHP (55/40kg) ...
07 Feb Thursday, 08/02/18
A) Hang Power Clean 10-8-6-4-4-4-4-4 B) Front Squats 4-4-4-4-4 ...