19 Mar Wednesday, 20/03/19
AMRAP in 20 minutes: 2 x 10 Push Presses (52.5/35kg) 10 KB Swings (24/16kg) 10 Box Jumps (24/20”) 200m Run ...
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March 2019
18 Mar Tuesday, 19/03/19
A) Back Squat 1 x 10 (barbell) 2 x 8 3 x 5 4 x 2 B) Partner WOD Incrementing AMRAP in 7 minutes: Pushups Squats Deadifts - partners alternate after each movement - 1 rep of each in round 1, 2 reps of each in round 2 etc. e.g. A– 1 Pushup, B- 1 Squat, A– 1...
17 Mar Monday, 18/03/19
EMOM - complete 5 rounds at one station before rotating to the next - rest one minute between rounds 12/9 Calories 10 DB Thrusters 10 Pull-Ups 50 Double Unders 15 Situps ...
15 Mar Saturday, 16/03/19
Non-registered athletes A) Power Snatch - 15 minutes B) AMRAP in 12 minutes: 3 x 10 Power Snatches (45/30kg) 12 Burpees 3 x 10 Chest-to-Bar Pull-Ups 12 Burpees Registered athletes: C) "Open 19.4" 3 x 10 Snatches (43/29kg) 12 Bar-Facing Burpees Rest 3 minutes 3 x 10 Bar Muscle-Ups 12 Bar-Facing Burpees - 12 minute time cap ...
14 Mar Friday, 15/03/19
"Rankel" AMRAP in 20 minutes: 6 Deadlifts (102.5/70kg) 7 Pukies (Burpee Pull-Ups, 6") 10 KB Swings (32/24kg) 200m Run ...
13 Mar Thursday, 14/03/19
CrossFit Kids 5pm (no adult class on at this time) A) E5M x 5 Calories (L1 - 10/8, L2 - 15/12, L3 - 20/16) 20 Alt DB Snatches (L1 - 10/5kg, L2 - 15/10kg, L3 - 20/15kg) 10 Toes-to-Bar (L1 - Situps, L2 - V-Ups, L3 - T2B) Double Unders (L1...
12 Mar Wednesday, 13/03/19
A) 0:00 - 7:00 3 rft: 10 SDHP 10 Pull-Ups B) 7:00 - 14:00 3 rft: 10 Front Squats 10 Burpees (6”) C) 14:00 - 21:00 AMRAP 5 Thrusters 5 C2B Pull-Ups or Muscle-Ups 100m Run Level – M/F L1 – 25/15kg L2 – 35/22.5kg L3 – 45/30kg L4 – 60/40kg ...
11 Mar Tuesday, 12/03/19
A) Split Jerk 1 x 5 @ 60% 1 x 3 @ 70% 3 x 1 @ 80% 3 x 1 @ 90% B) For time: 25 Pushups 150 Double Unders 25 Pushups - 7 minute cap ...
10 Mar Monday, 11/03/19
A) E4M x 5 20/16 Calories 8 Hang Power Cleans B) E2M x 5 8 Deficit Deadlifts ...
08 Mar Saturday, 09/03/19
There will be normal classes for "Barbara" at 6, 7 and 8am. Open 19.3 will be run in 10 minute blocks as groups are ready to go. (also from 5 - 6.30pm) A) "Barbara" 5 rounds for time: 20 Pull-Ups 30 Pushups 40 Situps 50 Squats - rest 3 minutes between rounds Scaling options: 1)...