- reminder to registered athletes to submit your scores for 22.1 before the deadline this morning. A) Alt E90S x 4 rounds 8 Deadlifts 30 - 80 Double Unders B) With a 12 minute time cap: 800/600m Then AMRAP 5 Bar Muscle-Ups (sub 5 Strict Pull-Ups +...
Yoga 7pm A) Alt E90S x 5 rounds 8 Push Presses 15 – 20 Calories B) AMRAP in 15 mins: 10 KB Front Rack Lunges (1 x 24/16kg) 20 Situps 10 Pushups 20 RKB Swings (24/16kg) [vc_gallery type="image_grid" images="27885" img_size="full" column_number="2" grayscale="no"...
- The gym will be open from 5.30am. We'll run 15 minute heats for the Open workout as soon as there's a group ready to go. - There will be another 15 minute workout on the board if you...
The programmed workout for Friday is still on this afternoon. Heats for Open 22.1 will also begin this afternoon for anyone who would like to give it a go. You don't need to be registered. Regarding tomorrow's classes: - The...
The CrossFit Open 2022 begins tomorrow (Friday). There will be a regular workout scheduled on Fridays and you will also have the option of doing the Open workout. The full Saturday morning session will be dedicated to the...
A) Power Snatch 8 x 2 @ 80%+ of Snatch 1RM - 20 minutes to build up and complete the sets B) Back Squat 4 x 4 @ 80%+ of Back Squat 1RM - 20 minutes to build up and complete the sets [vc_row css_animation="" row_type="row"...
A) Bench Press 10 x 3 B) 5 rft: 10 Weighted Stepups (9/6kg) 10 SDHP (30/20kg) (^45/30kg) 10 Wall Balls (9/6kg) ...
Rotate E2M x 5 rounds (30 minutes) A) 10 KB Swings 30 - 60 Double Unders B ) 5 Burpee Box Jumpovers (24/20”) 10 Toes-to-Bar 5 Burpee Box Jumpovers C) Max Calories in 1 minute [vc_gallery type="image_grid" images="27840" img_size="full" column_number="2" grayscale="no"...
Yoga 7pm A) Complex for max load 3 Push Jerks 3 Pause Front Squats (2 second pause) B ) 3 rft: 5 Deadlifts (50/35kg) (^70/50kg) 5 Hang Power Cleans 5 Push Jerks 200m Run 10 Pull-Ups (^5 Bar Muscle-Ups) 15 Air Squats 200m Run [vc_gallery...
A) Deadlift 8-8-8-6-6-6-4-4-4 B ) Partner WOD - alternate after each movement AMRAP in 8 minutes: 8 Wall Balls (9/6kg) 8 Pushups 8 OH Lunges (20/15kg plate) 8 Pushups 8 Calories ...
