January 2022

A) Weightlifting   Or   B ) 0 – 10:00 EMOM 8 DB Hang Power Cleans 4 Dips   12:00 – 22:00 E2M x 5 200m Run 20 Second Handstand Hold (sub Plank – challenging variations will be on the board)   25:00 – 35:00 AMRAP 50/40 Calories 150 Double Unders 200m Farmer Carry 150 Double Unders [vc_row...

Class times: 6am 7.10am 8.30am   A) “Chelsea” EMOM x 30 minutes: 5 Pull-Ups 10 Pushups 15 Squats   Scaling / Modifications - Scale the reps to 45 seconds of work - Rotate Pushups, Star Jumps and 20 Bicycles - Rotate Squats, Situps and Back Extensions   or   B ) “Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB...

Yoga 7pm   A) Clean and Jerk   - 15 minutes to build to a heavy single   B ) AMRAP in 15 minutes: 1 Wall Walk (sub 8 Shoulder Taps) 3 Power Cleans 9 Toes-to-Bar 27 Double Unders [vc_gallery type="image_grid" images="27541" img_size="full" column_number="2"...

Class times: 5.30am CrossFit (+ 6.20am Weightlifting) 7.20am CrossFit 8.40am CrossFit (this class will be CF Kids from next Saturday)   Solo or Partner   For time: 20 Pull-Ups 10 Thrusters (62.5/45kg) 50 Double Unders 16 Pull-Ups 8 Thrusters 40 Double Unders 12 Pull-Ups 6 Thrusters 30 Double Unders 8 Pull-Ups 4 Thrusters 20 Double Unders 4 Pull-Ups 2...

A) Weightlifting   or   B ) 1. @ 0:00 EMOM x 10 5 Power Cleans 5 Dips   - rest 2 minutes   2. @ 12:00 E2M x 5 rounds 8 Bulgarian Split Squats (L) 8 Bulgarian Split Squats (R) 8 Alt DB Snatches   3. @ 25:00 AMRAP in 10 minutes: 50/40 Calories 50 Wall Balls (9/6kg) 50...

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