18 Jun Tuesday, 19/06/18
For total rounds AMRAP in 3 minutes: 3 Power Snatches (45/30kg) 6 Toes-to-Bar 9 Squats - Rest 1 minute - Repeat for 5 cycles ...
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June 2018
17 Jun Monday, 18/06/18
CrossFit Total Press 1RM Back Squat 1RM Deadlift 1RM - or 4 x 5 for each - metcon option provided on subs board ...
15 Jun Saturday, 16/06/18
7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am Solo or Partner WOD "Kalsu" For time: 100 Thrusters (61/43kg) - begin each minute with 5 Burpees - 25 minute time cap - partners alternate for the Burpee buy in, and alternate after every 5 Thrusters ...
14 Jun Friday, 15/06/18
AMRAP in 20 minutes: 20 RKBS (32/24kg) 200m Run 40 Double Unders 20 HSPU 200m Run 40 Double Unders 20 Toes-to-Bar 200m Run 40 Double Unders ...
13 Jun Thursday, 14/06/18
CrossFit Kids 5pm EMOM x 8 A) 5 Burpee Box Jumpovers (add 1 rep each minute) B) 10 SDHP C) 5 Push Jerks Yesterday at 5pm we combined the teens with the adult class and the place was pumping! Great work from the teens (and honorary teen - Bazz - rediscovering his youth) stepping...
12 Jun Wednesday, 13/06/18
A) EMOM x 5 2 Snatches Then B) "Nancy" 5 rft: 400m Run 15 Overhead Squats (45/30kg) or C) "Nasty Girls" 3 rft: 50 Squats 7 Muscle-Ups 10 Hang Power Cleans (62.5/45kg) ...
11 Jun Tuesday, 12/06/18
EMOM x 8 A) 5 DB Power Cleans 25ft DB Walking Lunge B) 12/10 Cal Row C) 5 Bench Presses ...
10 Jun Monday, 11/06/18
Legends 7.15am AMRAP in 20 minutes: 1 Power Clean and Jerk (60/40kg) 1 Front Squat 20 Situps 1 Power Clean and Jerk 1 Front Squat 10 Pushups 1 Power Clean and Jerk 1 Front Squat 5 Strict Pull-Ups ...
08 Jun Saturday, 09/06/18
7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit A) AMRAP in 30 mins: 50 Double Unders 20 KB Swings (24/16kg) 15 Squats 10 Cal Row 5 Burpee Box Jumps (24/20") - partner WOD - alternate after each movement or B) "Johnson" AMRAP in 20 minutes: 9 Deadlifts (112.5/75kg) 8 Muscle-Ups 9 Cleans (70/45kg) ...
07 Jun Friday, 08/06/18
A) Weighted Dips 6 x 4 B) Overhead Squats 6 x 4 ...