28 Feb Friday, 01/02/19
A) Alt EMOM for 12 minutes: 4 DB Hang Power Cleans + 4 DB Lunges 50 Double Unders B) E30S x 12 minutes: 3 Power Snatches />...
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February 2019
27 Feb Thursday, 28/02/19
CrossFit Kids 5pm (no regular class at this time) A) OHS 5-5-5-5-5 B) With a 10 minute cap: 800m Row then AMRAP 10 C2B Pull-Ups 5 DB Thrusters (2 x 20/15kg) 10 Situps ...
26 Feb Wednesday, 27/02/19
A) CF Linchpin Test 12 For time: 400m Run 15 Clean and Jerks (62.5/45kg) 3 Rope Climbs 400m Run 12 Clean and Jerks 2 Rope Climbs 400m Run 9 Clean and Jerks 1 Rope Climb or B) "Hooch" AMRAP in 20 mins @ 45/30kg 400m Run + 15 reps per round rotating through: SDHP Hang Power Cleans Push Presses Power Snatches Overhead Squats ...
25 Feb Tuesday, 26/02/19
Reminder to athletes registered in The Open that your scores need to be submitted before 11am Tuesday. Shirt orders due by Wednesday - contact Loz. A) Deadlift 5-5-5-5-5 B) AMRAP in 10 minutes: 100 Double Unders 30 Toes-to-Bar 30 Pushups ...
24 Feb Monday, 25/02/19
A) AMRAP in 15 minutes: 5 Pull-Ups (^Muscle-Ups) 5 LH KB Snatches (16/12kg.) (^24/16kg) 5 Burpees 5 RH KB Snatches (16/12kg) (^24/16kg) 5 Burpees B) E90S x 5 5 Front Squats ...
22 Feb Saturday, 23/02/19
The workouts will be run in waves throughout the morning starting at: 6:15am, 6:40am, 7:15am, 7:40am, 8:15am, 8:40am. Athletes who have registered for the Open will have priority use of the rowers. There is no weightlifting class at 7am but a space will be provided for lifters. The gym...
21 Feb Friday, 22/02/19
The Open starts today. You have got until Tuesday morning to register and complete the first workout. Depending on the suitability of the workout it is likely to be programmed for the Saturday morning classes. I will also be opening the gym for registered athletes...
20 Feb Thursday, 21/02/19
A) 1 Snatch 2 Box Jumps 3 Toes-to-Bar B) Choose from: 10/8 Cals 2 Prowler Runs 4 Deadballs 4 Tyre Flips 100m Run 5m HS Walk 40 Double Unders ...
19 Feb Wednesday, 20/02/19
A) Bench Press 5 x 5 x 75% B) Reverse “Helen” 3 rounds for time: 12 Pull-Ups (^Strict) 21 KB Swings (24/16kg) (^32/24kg) 400m Run ...
18 Feb Tuesday, 19/02/19
A) Clean and Jerk - 20 minutes then B) 3 x 7 x 70% - 80% of Back Squat 1RM or C) For time: 2km Run ...