30 Sep Tuesday, 01/10/19
A) Superset Deadlift Front Squat 5-5-5-5-5-5 B) For time: 800m Run 40 Toes-to-Bar - 10 minute time cap ...
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September 2019
29 Sep Monday, 30/09/19
For time: 25 Thrusters (55/40kg) 50 Box Jumps (24/20") 25 Power Cleans (55/40kg) 50 Calories 25 Power Cleans 50 Box Jumps 25 Thrusters - 25 minute time cap ...
27 Sep Saturday, 28/09/19
A) “Open 16.4” AMRAP in 13 minutes: 55 Deadlifts (102.5/70kg) 55 Wall Balls (9/6kg) 55 Calories (Rower) 55 HSPU - regular HSPU standard B) With an 8 minute time cap: 2 minute Plank then AMRAP 30 Situps 20 Back Extensions 10 Mountain Climbers ...
26 Sep Friday, 27/09/19
A) E2M x 2 4 Snatches @ 60-70% E2M x 2 3 Snatches @ 70-80% E2M x 3 2 Snatches @ 80%+ B) 3rft: 20 Pull-Ups 100m Farmer Carry (2 x 16/12kg) ...
25 Sep Thursday, 26/09/19
- Regular CF class at 5pm. (no kids class today) A) E2M x 5 rounds 200m Run + option Options: 20 HS hold 1 Pegboard 1 – 5 Ring Muscle-Ups 3 Deadball OTS 1 – 3 Rope Climbs B) 5 rft: 3 Clusters (85/60kg) 15 Toes-to-Bar 30 Double Unders - Spealler 8:00 - 15 minute time cap ...
24 Sep Wednesday, 25/09/19
A) Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 B) REMOM for 12 minutes: 12 Box Jumpovers (24/20") 12 Hang Power Cleans (50/35kg) 12 Ring Dips ...
23 Sep Tuesday, 24/09/19
A) Back Squat 5-5-5-5-5 B) AMRAP in 12 minutes: 24 Double Unders 12 OH Lunges (20/15kg) 10 Pushups 8 Deadlifts (102.5/70kg) ...
22 Sep Monday, 23/09/19
A) AMRAP in 20 minutes: 200m Run 8 C2B Pull-Ups (^Bar Muscle-Ups) 12 Wall Balls (9/6kg) 16 RKB Swings (24/16kg) (^32/24kg) B) For time: 50 Strict HSPU or 50 Burpees or 50 Power Snatches (35/25kg) - 5 minute time cap ...
20 Sep Saturday, 21/09/19
A) “Open 17.5” 10 rft: 9 Thrusters (43/29kg) 35 Double Unders - 20 minute time cap B) Alt E30S x 10 rounds 5 KB Snatches 1 – 5 HSPU ...
19 Sep Friday, 20/09/19
A) E90S Deadlift 7-7-7-5-5-5-3-3-3 B) Partner WOD For time: 100 Burpees (6”) 100m Run - Both partners working - While Partner B completes the 100m Run Parnter A completes as many Burpees as possible, then swap. Continue until 100 Burpees have been completed. ...