December 2018

8am CrossFit 9am Weightlifting/Open Gym A) Deadlift 8-8-8-6-6-6-4-4-4 B) Partner WOD 4 x AMRAP in 2 minutes: - Row for metres (1 minute each) - Wall Ball (alt. 5 reps each) - BOTP (alt. 2 reps each) - 10 Situps, 20 Hand Taps in Pushup position And that's a wrap for 2018. We hope to see you...

7am and 8am classes only   A) “McDonald and Galagher” 2 rounds for time: 200m Run 16 KB Swings (24/16kg) 16 Pull-Ups 16 Front Squats (50/30kg) 200m Run 14 KB Swings (24/16kg) 14 Pull-Ups 14 Front Squats (50/30kg) 200m Run 12 KB Swings (24/16kg) 12 Pull-Ups 12 Front Squats (50/30kg)   (by Jamie Zimmerman and Jimmy Wright) PTE Galagher & LCPL McDonald were serving...

8am class only 9am Weightlifting - Dan won't be in to coach this session, it is an opportunity for the weightlifters to work through their program.   Tabata time   8 rounds per station 20s : 10s (work : rest) Complete all 8 rounds at each station before moving on.   - Calories - Pushups -...

- normal class schedule   12 Days of CFK Christmas (2018 edition) - perform the rep scheme as per the song     1 Cluster (40/25kg) (^52.5/35kg) (^^65/45kg) 2 Front Squats (40/25kg) 3 Shoulder-to-Overhead (40/25kg) 4 Hang Power Cleans (40/25kg) 5 Deadlifts (40/25kg) 6 Pushups 7 Pull-Ups 8 Wall Ball (9/6kg) 9 Toes-to-Bar 10 KB Lunges (24/16kg) 11 KB Swings (24/16kg) 12...

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