May 2022

- Members please note that the sessions for this Saturday are at 6.30 and 7.30am only. - CF Kids is still on at 8.40am.   A) Power Snatch   3-3-3-3   2-2-2-2   1-1-1-1   B) “Karen” For time:   150 Wall Balls (9/6kg)   Or   “Randy”   For time:   75 Power Snatches (35/25kg)   - 15 minute time cap   All the best...

- Members please note that the sessions for this Saturday are at 6.30 and 7.30am only. - CF Kids is still on at 8.40am.     A) Weightlifting   or   B) E5M x 7 rounds   5 Devils Presses   20 – 60 Double Unders   2 - 5 Wall Walks   15/12 Calories   (+...

A) “PJ” (metcon only)   For time:   3,3 / 6,6 / 9,9 / 12,12   Clean and Jerks (62.5/45kg) Toes-to-Bar   + 55 Double Unders each round     B ) Partner WOD - you go, I go   5 rft: 400m Row (200m each) 30 Wall Balls (9/6kg - shared) 20 Alt DB Snatches (20/15kg -...

A) Weightlifting   or   B) 1. 0 – 15:00   E90S x 10 rounds   3 Bench Presses   - first lift at 60% of 1RM - increasing weight across the sets if successful at previous weight   2. 20:00 – 35:00 AMRAP 10 Burpees 15 KB Swings (24/16kg) 200m Run [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

A) AMRAP in 20 minutes:   40 Pull-Ups 40 Situps 40 Alt DB Snatches (20/15kg) 40 Box Jumpovers (24/20”)   Scaling: - partition as required   B) Accessory work   3 rounds of:   10 Good Mornings 15 Banded Tricep Extensions 20 Second L-Sit / Tuck Hold [vc_gallery type="image_grid" images="28422"...

A) E90S x 10 rounds   3 Deadlifts   - first lift at 60% of 1RM - increasing weight across the sets if successful at previous weight   B) AG QF 22.5   3 rft: 50 Cal Row 15 HSPU 50 Double Unders   - 15 minute time cap [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

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