A) Week 5 Back Squat 1 x 6 @ 70% 1 x 6 @ 80% 1 x 3 @ 90% 1 x 2 @ 95% - Percentages are based off your Back Squat 3RM B) Front Squat 1 x 4 @ 75% 1 x 4 @ 80% 1 x...
Public holiday class times 6am 7.10am 8.30am Partner WOD* "Scooter" (no DL) AMRAP in 30 minutes: 30 Double Unders 15 Pull-Ups 15 Pushups 100m Sprint - complete one full round before rotating * Solo option 1 round of Scooter 1 round of Dumbbell “DT” + 100m Run “DT” 12 Deadlifts 9 Hang Power Cleans 6 Push...
Normal class times A) “Helen” 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups Rx+ - Begin each round with 20 HSPU B) 6 rounds 30 Second Static Hold 30 Second AMRAP Double Unders ...
Public holiday class times: 6am, 7.10am, 8.30am A) Individual - 3 rounds - 10 minutes per round @ 0:00 and 5:00 10 SA KB Thrusters From 1:00 – 5:00 and 6:00 – 10:00 rotate every 20 seconds 1. 1 Wall Walk 2. 2 Deadlifts 3. 3 Toes-to-Bar Or 1. 1...
Class times for Friday and Monday public holidays are: 6am 7.10am 8.30am Saturday class times will be as per the regular timetable, including Weightlifting at 6.20am and CrossFit (adult class - kids still on holidays) at 8.40am. A) Weightlifting or B) 1. 0 – 8:00 AMRAP 500/400m Row 30...
Class times for Friday and Monday public holidays are: 6am 7.10am 8.30am Saturday class times will be as per the regular timetable, including Weightlifting at 6.20am and CrossFit (adult class - kids still on holidays) at 8.40am. A) E90S Bench Press 12 – 10 – 8 10...
A) Week 4 Back Squat 1 x 8 @ 65% 1 x 6 @ 75% 1 x 4 @ 85% 1 x 4 @ 90% - Percentages are based off your Back Squat 3RM B) Front Squat 1 x 6 @ 65% 1 x 6 @ 75% 1 x...
For time: 1000m Run 30 Pull-Ups 30 Clean and Jerks 30 Toes-to-Bar 30 Front Squats 30 Toes-to-Bar 30 Snatches 30 Pull-Ups 1000m Run Level – M/F 1 – 20/15kg 2 – 35/25kg 3 – 45/30kg 4 – 52.5/37.5kg 5 – 60/45kg [vc_gallery type="image_grid" images="28182" img_size="full" column_number="2"...
CrossFit Classes today at 5.30, 7.20 and 8.40am. (no Kids class today) Weightlifting at 6.20am WOD 4 x 5 minute intervals A) 50/40 Calories Then AMRAP KB Swings (24/16kg) B) 50 Lunges Then AMRAP Double Unders C) 50 /40 Calories Then AMRAP Pushups D) 50 Box Jumps (24/20”) Then AMRAP Toes-to-Bar [vc_row css_animation="" row_type="row"...
A) Dumbbell “T.U.P” For time: 15-12-9-6-3 Power Cleans (2 x 20/15kg DB) Pull-Ups Front Squats (2 x 20/15kg DB) Pull-Ups - 20 min time cap B) Dumbbell Bench Press 5 x 10 Fitness is for everyone. Whatever your age, ability and goals the fundamentals are the same. - Learn the mechanics...
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