January 2022

CF Kids class is back for the term - 8.40am.   A) 6 rounds for time:   12 Wall Balls (9/6kg) 12 Box Stepovers (24/20”) 12 Burpees (6”)   - 12 minute time cap   B ) Rotating EMOM x 12 minutes:   12 Alt DB Snatches 12/10 Calories 12 Pull-Ups [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

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...

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