Last day for t-shirt/hoodie orders. A) “Tyler” 5 rft: 7 Muscle-Ups 21 SDHP (45/30kg) - sub Pull-Ups for Muscle-Ups. Aim for a number that you can complete in 2 to 3 sets per round. B ) Teams of 3 12 minutes Total metres 200m per interval You can row, run,...
Tomorrow is the last day for getting in your shirt/hoodie orders. A) Pause Front Squats 5 x 5 - squat variation for week 3, day 2 _________________ then B ) Split Jerk 8 x 3 or C) AMRAP in 15 minutes: 4 Abwheel Rollouts (sub 12 Heel Taps) 8 Pushups 12 RKBS 16...
A) Power Clean - 8 minutes to build to a heavy triple B ) E3M x 8 4 Strict Pull-Ups (^Bar Muscle-Ups) 8 Box Jumps (24/20”) 8 Power Cleans (35/25kg) (^50/35kg) 8 Front Rack Lunges (35/25kg) (^50/35kg) [vc_gallery type="image_grid" images="25860"...
2 rounds A) 0 – 4:00 40/30 Calories B ) 4:00 – 8:00 AMRAP 10 Toes-to-Bar 5 Strict Presses C) 8:00 – 12:00 150 Double Unders (scale to AMRAP in 2.30 minutes) D) 12:00 – 16:00 AMRAP 10 Burpees 5 Push Presses [vc_gallery type="image_grid" images="25851"...
A) Snatch 5 x 1 x 50% 4 x 1 x 60% 3 x 1 x 70% 2 x 1 x 75% 5 x 1 x 80%+ or B) 5 rft: 400m Run + 30 Alt DB Snatches (20/15kg. Rnds 1, 3, 5) + 30 Alt Toe Taps (Rnds 2,...
Anzac Day public holiday class schedule (no afternoon classes) 7am Legends + 8am CrossFit 9.30am CrossFit - Choose three - On a running clock, with a 10 minute time cap for each: A) 21-15-9 reps for time Calories DB Push Presses (2 x 20/15kg) V-Ups B) 21-15-9 reps for time Hang Power...
A) E45S x 10 3 Power Cleans Then B) “Helen” 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups or C) “Jackie” For time: 1000m Row 50 Thrusters (20/15kg) 30 Pull-Ups Scaling and modifications are always an option, and often the best way to maximise the benefit of a workout. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
A) Back Squat 5 x 3 x 80% then B) Push Jerk 8 x 5 incrementing or C) AMRAP in 15 minutes: Situps (sub Mtn Cl.) Wall Balls (9/6kg) Calories Devils Presses (2 x 20/15kg) R1 – 20 Situps, 15 Wall Balls, 10 Calories, 5 Devils Presses R2 – 40, 30, 20, 10 R3...
The kids and teens classes resume this week. Both are $150 for the term: Teens - Fridays, 4.55pm Kids - Saturdays, 10am Alt E4M x 8 A) 15 Pull-Ups 15 Burpees then AMRAP until 3:00 30 Double Unders 30 Second Wall Sit B) 15 Dips 15 Bicycles (L+R = 1) then...
- Details for the next t-shirt and hoodie order will be posted on the website and in the members' FB page (CFK Champions). You can be invited the FB page by other members and admin so let someone...
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