A) Muscle-Ups - progressions and skill work or Alt EMOM x 16 minutes: Odd minutes 1 to 5 Muscle-Ups (^strict) (sub Pull-Ups or transitions) Even minutes 10 to 15 Calories B) AMRAP in 8 minutes: 40 Wall Balls 40 Pushups [vc_gallery type="image_grid" images="25736" img_size="full" column_number="2"...
A) Snatch 3-3-3-2-2-2-1-1-1 B) 3 rft: 20 Box Stepovers (24/20") (^20/15kg) 10 Deadlifts (100/70kg) (^125/90kg) ...
A) E45S x 10 rounds 2 Hang Power Cleans B) AMRAP in 12 minutes: 4 Hang Power Cleans 8 Strict Hanging Knee Raises (^Strict Hanging Leg Raises) 16 Lateral Plate Jumps ...
public holiday, morning classes only. - 7am – Legends + 8am – CrossFit 9.30am – CrossFit Partner or solo AMRAP in 30 minutes: 4 x 40 Double Unders 10 Front Squats (50/35kg) 800m Run 4 x 10 Toes-to-Bar 10 S2OH (50/35kg) 800m Run [vc_gallery...
Normal class schedule 6am, 7.20am, 8.40am A) Back Squat 5 x 5 Then B) For time: 10-8-6-4-2 Strict Pull-Ups Strict Dips KB Lunges (24/16kg) Or C) For time: 50 Pull-Ups 2km Run ...
Morning classes only today for the public holiday. Monday's schedule will be the same as today's. Saturday will be the regular class schedule and weightlifting is back on. 7am - Legends + 8am - CrossFit 9.30am - CrossFit “Dork” 6 rft: 60 Double Unders 30...
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