“J36” +1 For time: 1-2-3-4-5-6-5-4-3-2-1 Power Snatches Strict Pull-Ups Thrusters Box Jumps (30/24”) SDHP Lateral Burpees + 1 Minute Plank Level – M / F 1 – 25/15kg 2 – 40/25kg 3 – 50/35kg (Rx’d) 4 – 62.5/45kg ...
E90S x 8 rounds: A) 4 Deadlifts 20 – 50 Double Unders B) 4 Bench Presses 10 Alt V-Ups ...
A) For time: "Jackie"* 1000m Row 50 Thrusters (20/15kg) 30 Pull-Ups - 12 minute time cap *Alternative for “Jackie” For time: 1000m Run 50 Hang Power Cleans (35/25kg) 30 HSPU B) Clean and Jerk 12 x 1 (Squat Clean + Split Jerk) It's been a week already since these two weapons won the Pro-Am...
For time: 10 Pushups 60 Alt DB Snatches (1 x 20/15kg) 10 Pushups 50 Box Jumps (24/20”) 10 Pushups 40 Wall Balls (9/6kg) 10 Pushups 30 Toes-to-Bar 10 Pushups 20 Russian Twists (20/15kg) 10 Pushups 10 Alt SA Devils Presses (20/15kg) 1km Run - Partner or solo [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
A) E30S x 15 rounds 1 Cluster B) “Holbrook” 10 rft: 5 Thrusters (52.5/40kg) 10 Pull-Ups 100m Srpint - 1 minute rest ...
A) Weightlifting or B) 1. AMRAP in 15 minutes: 30 RKBS (24/16kg) 30 Second Wall Sit 30 Double Unders 20 Kick Sits 20 Plank Jacks 20 Double Unders 2. E3M x 5 rounds 10 DB Bench Presses AMRAP Calories to 2:00 [vc_gallery type="image_grid" images="28516" img_size="full" column_number="2"...
For time: 100/80 Calories 8 x 12 Weighted Lunges (24/16kg) 8 Burpees (6”) 4 Strict HSPU 50 Toes-to-Bar ...
A) Press 3-3-3 B ) Push Press 5-5-5 C) Push Jerk 7-7-7 D) AMRAP in 12 minutes: 20 Box Jumpovers (24/20”) 20 Deadlifts (60/40kg) 20 Pushups ...
A) Back Squat 8 – 8 – 8 - 8 B) 6 rft: 50 Double Unders 10 KB Gorilla Cleans (2 x 20/12kg) 3 Wall Walks ...
- Members please note that the sessions for today (Saturday) are at 6.30 and 7.30am only. - CF Kids is still on at 8.40am. AMRAP A) 0 – 5:00 10 Alt DB Snatches (20/15kg) 10 V-Ups 10 Dips B) 6:00 – 11:00 400m Run (buy in) 20...
