30 Sep Monday, 01/10/18
Public holiday - 8am, 9am classes only "Elizabeth" For time: 21 - 15 - 9 Cleans (62.5/45kg) Ring Dips ...
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September 2018
28 Sep Saturday, 29/09/18
For the public holiday on Monday classes will be at 8am and 9am only. Saturday WOD "Fight Gone Bad" - 5 stations - 1 minute per station - 1 minute rest between rounds 3 rounds for max reps: Wall Ball (9/6kg) SDHP (35/25kg) Box Jumps (20") Push Press (35/25kg) Row (Cals) ...
27 Sep Friday, 28/09/18
Rotating OTM A) 4 Muscle-Ups - progressions and alternatives will be on the board B) 8 Hang Power Cleans C) 12/9 Cals ...
26 Sep Thursday, 27/09/18
5pm today - regular class, no kids class a due to the school holidays. A) Snatch - 15 mins B) 3 rft: 400m Run 21 Situps 12 Snatches (45/30kg) ...
25 Sep Wednesday, 26/09/18
A) 5 rounds, not for time: 7 Deadlifts 10 Weighted Pushups - Deadlift @ approx 70% of 1RM - Increment weight on the Pushups B) For time: 500m Row 50 Wall Ball (9/6kg) - 7 min cap ...
24 Sep Tuesday, 25/09/18
"Fran" For time: 21-15-9 Thrusters (43/30kg) Pull-Ups ...
23 Sep Monday, 24/09/18
AMRAP in 20 minutes: 2 Cleans (60/40kg) (^80/55kg) 4 Toes-to-Bar (^Bar Muscle-Ups) 8 KB Swings (24/16kg) (^32/24kg) 16 Double Unders ...
21 Sep Saturday, 22/09/18
A) Partner "McGhee" AMRAP in 30 minutes: 5 Deadlifts (125/90kg) 13 Pushups 9 Box Jumps (24/20") - alternate after each movement - if Pushups are tough share each set 4,5,4 or B) Partner "ZACK" AMRAP in 30 minutes: - "Zoe" - "Annie" - "Claudia" - "Karen" ...
20 Sep Friday, 21/09/18
A) For time (in any order): 400m Row 20 LH KB Snatches (24/16kg) 20 RH KB Snatches (24/16kg) 10 Alt TGU (24/16kg) 40 Wall Ball (9/6kg) - 10 minute time cap B) Back Squat 10 - 10 - 10 ...
19 Sep Thursday, 20/09/18
CrossFit Kids 5pm (no adult class at this time) "Moore" AMRAP in 20 minutes: 1 Rope Climb 400m Run ME HSPU ...