0 – 4:00 AMRAP 5 HSPU 20 Double Unders 5:00 - 6:00 rest 6:00 – 10:00 AMRAP 5 Deadlifts (60/40kg) (^80/55kg) 5 Weighted Situps (5/10kg) (^T2B) 10:00 – 11:00 rest 11:00 – 15:00 AMRAP 5 HSPU 20 Double Unders 15:00 – 16:00 rest 16:00 – 20:00 AMRAP 5 Deadlifts (60/40kg) (^80/55kg) 5 Weighted Situps (5/10kg) (^T2B) ...
CrossFit Kids begins today at 5pm. (no adult class at this time) WOD A) E2M x 4 7 Dips (wtd) 14 Wall Ball B) Alt E30S for 8 minutes: 10 Pushups 8 KB Snatches (4L, 4R) C) E30S for 8 minutes: 1 Hang Clean ...
A) Overhead Squat 10 - 10 - 10 - no racks B) "Afterburner" 3 rft: 15 C2B Pull-Ups 12 Box Jumpovers (24/20") 9 Power Snatches (45/30kg) ...
CrossFit Teens kicks off today, 5pm. WOD E10M x 3 For total time, not including rest: 500m Row 600m Run 70 Double Unders ...
- Australia Day public holiday - 8am class only - 9 to 10am Open Gym Partner WOD - 5 AMRAP Stations - 6 minutes per station - alternate every minute, one partner working while the other partner is resting - 2 minutes rest between stations 1) Calories 2) 5 Burpees 5 Toes-to-Bar 3) 12 Medball Cleans AMRAP Double Unders 4) Plank...
“Walshy 142” For time: 71 Back Squats (40/30kg) 3 x 800m Run (10/7kg vest, or carry) 20 Snatches (40/30kg) 19 KB Swings (24/16kg) 71 Back Squats (40/30kg) - partner or solo - scaling options provided at the gym ...
A) E2M x 5 2 Rope Climbs (wear shin protection) 10 Calories B) E2M x 5 10 Bench Presses 10 Deadlifts Pam looking satisfied with the efforts of her buddies during partner this WOD. ...
A) 4 minute cap: 400m Run AMRAP 5 Toes-to-Bar 1 Wall Climb B) "Karate Kid" 2 rft: 21 OHS (45/30kg) 21 C2B Pull-Ups 21 SDHP (45/30kg) 21 Burpees OTP Maasa demonstrating excellent core strength and flexibility - two essentials for quality movement in any gym program. ...
Partner WOD AMRAP in 30 minutes: 30 Double Unders 15 RKBS (24/16kg) 15 Box Jumps (24/20") 15 Wall Ball (9/6kg) 15 Situps - alternate after each movement Gun show. ...
A) Clean and Jerk 3 x 60% 70% 2 x 80% 90% - single reps B) Front Squat 5 x 60% 70% 80% then 5 x 2 @ 85 - 90% Raq and Amanda ready to rumble. The platfrom doesn't lie. Going back through the timeline there are so many great photos to choose from. We can all relate to...
