A) Split Jerk (from behind the neck) 1-1-1-1-1-1-1 B) Front Rack Reverse Lunges 10-10-10-10-10 or C) Alt EMOM for 30 minutes: 3 Strict Pull-Ups 5 Box Jumps 8 Alt DB Snatches 3 Burpees 5 Wall ball 8 Calories ...
A) Clean 1-1-1-1-1 B) AMRAP in 12 minutes: 7 Hang Power Cleans (50/35kg) (^70/50kg) 5 C2B Pull-Ups (^Muscle-Ups) 3 Front Squats (50/35kg) (^70/50kg) ...
7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit "Hammer" 5 rounds for time: 5 Power Cleans (62.5/45kg) 10 Front Squats 5 Jerks 20 Pull-ups - 90 seconds rest Jake F. ...
A) 0:00 - 10:00 2 rounds for time: 30 Alt DB Snatches (20/15kg) 30 Calories B) 10:00 - 20:00 2 rounds for time: 30 Wall Ball (9/6kg) 5 Rope Climbs (wear shin protection) - sub 6 KB SDHP (32/24kg) for each Rope Climb ...
CrossFit Kids 5pm (no adult class at this time) A) 3 x 3 Power Snatches + 3 Overhead Squats @ 75%+ of PS 1RM - 15 minutes Then B) AMRAP in 12 mins: 10 Toes-to-Bar (^UB) 100m Run 10 KB Swings (24/16kg) (^32/24kg) 30 Double Unders (^UB) or C) Snatch ...
– For the Ekka show holiday today (Wednesday) the gym will be open for the following classes only: 6am CrossFit 7am Legends 8am CrossFit 9am CrossFit (no weightlifting) A) "Roy" 5 rounds for time: 15 Deadlifts (102.5/70kg) 20 Box Jumps (24") 25 Pull-Ups Scaling #1 3 rounds for time #2 AMRAP in 20 minutes or B) Partner "Helton" 3 rounds for time: 800m...
- For the Ekka show holiday on Wednesday the gym will be open for the following classes only: 7am Legends 8am CrossFit 9am CrossFit (no weightlifting) A) Back Squat 2 x 10 2 x 6 2 x 4 4 x 2 B) Push Press 2 x 10 2 x 6 2 x 4 4 x 2 ...
Weightlifting 7 - 9pm A) Clean 3-3-3-3-3 B) For time: 21-15-9 Power Cleans (45/30kg) (^62.5/45kg) HR Pushups (^HSPU) or C) 12 - 9 - 6 Power Cleans (100/70kg) Deficit HSPU (6/3") ...
7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit AMRAP in 20 mins: The Open Test 50 Wall Ball (9/6kg) 50 Double Unders 40 Box Jumps (24/20") 40 Toes-to-Bar 30 C2B Pull-Ups 30 Burpees (6") 20 Power Cleans (65/45kg) 20 Jerks (65/45kg) 10 Power Snatches (65/45kg) 10 Muscle-Ups BBF - as above - after the burpees, sub: 20 KB Swings 20 HSPU 10...
For time: 1000m Row 100 Lateral Jumps (12") 800m Row 80 Squats 600m Row 60 Situps 400m Row 40 Pushups 200m Row 20 Ring Dips ...
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