April 2020

Zoom classes CrossFit - 5.30am, 8.15am, 5pm Legends - 7am HIIT - 6pm   A) EMOM x 10 minutes 3 Hang Snatches   or   B) AMRAP in 10 minutes: 3 Hang Snatches (50/35kg) 6 Box Jumpovers (24/20") 9 Box Dips   - then straight into EMOM x 10 minutes of:   C) 1 Hang Snatch - increment weight...

Zoom classes CrossFit - 5.30am, 8.15am, 5pm Legends - 7am Weightlifting - 4.30pm HIIT - 6pm   A) 3rft: 15 Burpees 30 Wall Balls (9/6kg) 90 Double Unders   - 15 minute time cap   B) Alternating Tabata 5 Ring Rows (2 seconds concentric, 2 seconds eccentric) Hollow Rocks - sub Bent Over Row for Ring...

Zoom classes CrossFit - 5.30am, 8.15am, 5pm Weightlifting - 7.30am HIIT - 6pm   0 – 8:00 AMRAP 100m Run 8 Deadlifts (70/50kg) 8 Pushups   10:00 – 18:00 EMOM 10 – 15 Toes-to-Bar   20:00 – 28:00 AMRAP 10 Box Jumps (24/20”) 8 Deadlifts 8 Strict Dips [vc_gallery type="image_grid" images="22723"...

Zoom classes CrossFit 5.30am, 8.15am, 5pm Legends 7am HIIT 6pm   A) OOTB #3   7 rft: 28 Double Unders 10 Hang Clean and Jerks (40/30kg)*   *10 KB HC & J (24/16kg) *14 DB HC & J (22.5/15kg) *14 Kick Sits (bodyweight)   B) AMRAP in 7 minutes: 10-8-6-4-2 Kipping Pull-Ups (no butterfly) Front Rack Lunges   30 Situps...

Zoom classes CrossFit 5.30am, 8.15am, 5pm Legends 7am HIIT 6pm   - reminder that there is a CrossFit Zoom class at 5pm tomorrow for ANZAC DAY (no morning classes)   0 – 4:00 AMRAP 8 Hang Power Cleans (50/35kg) 12 V-Ups 20 Double Unders   6:00 – 10:00 AMRAP 8 Pull-Ups 12...

Zoom classes CrossFit 5.30am (no HIIT), 8.15am, 5pm Legends 7am HIIT 6pm   OOTB #2   For time: 50 Air Squats 30 Push Presses (40/30kg)* 50 Air Squats 50 Lateral Burpees Over The Bar** 50 Air Squats 30 Push Presses* 50 Air Squats   *30 Single Arm KB Push Presses (24/16kg) *50 Single Arm Dumbbell...

Zoom classes CrossFit 5.30am, 8.15am, 5pm Weightlifting 7.30am HIIT 6pm   - Note: the 5.30am class on Wednesday morning is moving back to a CrossFit session as we haven't had enough takers for the HIIT option.   REMOM x 25 minutes   20 – 50 Double Unders   5...

Zoom classes CrossFit 5.30am, 8.15am, 5pm Legends 7am HIIT 6pm   A) SYLB 20.1 AMRAP in 10 minutes: 10 Air Squats 9 RH DB Snatches (1 x 22.5/15kg) 10 Pushups 9 LH DB Snatches (1 x 22.5/15kg)   B) Alt EMOM x 10 minutes   8 LL Bulgarian Split Squats 8 RL Bulgarian Split Squats   10 Barbell Rows or 2...

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