31 Oct Monday, 01/11/21
A) “Claudia” 5 rft: 400m Run 20 KB Swings (24/16kg) B) 5 x superset 8 DB Bench Presses 12 Banded Tricep Extensions ...
Enquire Now
Fill out the form below and we will get back to you as soon as we can.
October 2021
28 Oct Friday, 29/10/21
Public holiday 7am – Legends + 8am – CrossFit 9.20am – CrossFit 4 x 5 minute AMRAPs A) 0 – 5:00 15 Wall Balls (9/6kg) 10 Toes-to-Bar B ) 7:00 – 12:00 15 Russian Twists (9/6kg) 10 Pendlay Rows (40/25kg) C) 14:00 – 19:00 15/12 Calories 10 KB Front Rack Lunges...
28 Oct Saturday, 30/10/21
For time: 1 x 30 Thrusters (20/15kg) 30 Pull-Ups Rest 3 minutes 3 x 10 Thrusters (35/25kg) 10 Pull-Ups (^C2B) Rest 3 minutes 6 x 5 Thrusters (50/35kg) 5 Pull-Ups (^Bar M-U) - scaling #1 do not increase the weight, or make smaller increments #2 6 minute time cap for each couplet...
27 Oct Thursday, 28/10/21
Class times for the Friday public holiday: 7am - Legends+ 8am - CrossFit 9.20am - CrossFit A) Krusher’s WL program - C&J or B ) Partner WOD “Jenkins” AMRAP in 40 minutes: 50 Burpees 400m Run 50 KBS (24/20”) 400m Run 50 Pull-Ups 400m Run 50 Pushups 400m Run - run together, share other reps as required - minimum...
26 Oct Wednesday, 27/10/21
A) Hang Power Clean 5 - 5 - 5 B) AMRAP 0:00 - 4:00 10 Hang Power Cleans (45/30kg) 10 Alt Toe Taps 4:00 - 8:00 400m Run AMRAP Double Unders 8:00 - 12:00 10 Hang Power Cleans (45/30kg) 10 Dips 12:00 - 16:00 400m Run AMRAP Double Unders Lee, who is heavily pregnant at...
25 Oct Tuesday, 26/10/21
6-6-4-4-2-2-2-2 A) Overhead Squat or Snatch Balance B ) Deficit Deadlift or Push Press ...
24 Oct Monday, 25/10/21
A) E45S x 15 rounds 1 Power Clean + 1 Push Jerk B ) “Open 20.1” With a 15 minute time cap, complete 10 rounds for time: 8 Ground-to-Overhead (43/29kg) 10 Bar-Facing Burpees ...
22 Oct Saturday, 23/10/21
Class times remain as per normal for now. Please book in through Mindbody. 2 rounds for time: 40 Box Jumps (24/20") 30 Alt V-Ups 20 S2O 400m Run 30 Pushups 20 Power Cleans Level – M / F 1 – 15 / 8kg 2 – 25 / 15kg 3...
21 Oct Friday, 22/10/21
“Lift. Move. Work.” 0 – 4:00 Clean 1 RM 6:00 – 10:00 AMRAP Bar Muscle-Ups (sub Pull-Ups) 12:00 – 20:00 AMRAP 30 Double Unders 8 DB Push Presses (22.5/15kg. LH) 8 DB Push Presses (22.5/15kg. RH) 8 Lateral Burpees [vc_gallery type="image_grid" images="26947"...
20 Oct Thursday, 21/10/21
A) Krusher’s WL program - C&J or B ) AMRAP in 40 minutes: 1000/800m Row 50 Alt DB Snatches (20/15kg) 1 Minute Wall Sit 50 Box Stepovers (24/20”) 1 Minute Plank - partner or solo - back by popular demand Compare to 22/07/21 [vc_gallery type="image_grid"...