19 Aug Saturday, 20/08/22
A) E45S x 10 2 Power Cleans B) “Hammer” 5rft: 5 Power Cleans (62.5/45kg) 10 Front Squats 5 Jerks 20 Pull-Ups - 90 second rest ...
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August 2022
18 Aug Friday, 19/08/22
A) E90S x 10 5 Deadlifts 5 DB Bench Presses B) 50 Wall Balls (9/6kg) 1000m Run 50 Wall Balls ...
17 Aug Thursday, 18/08/22
A) Weightlifting Or B) 1. 0:00 – 9:00 AMRAP 12 KB Swings (24/26kg) 9 V-Ups 6 Burpee Box Jumps (24/20”) 2) 12:00 – 22:00 Alt EMOM 15/12 Calories 12 Kick Sits 3) 25:00 – 35:00 Alt EMOM 6 Hang Power Cleans 12 Russian Twists [vc_gallery type="image_grid" images="29350"...
16 Aug Wednesday, 17/08/22
E4M x 8 rounds. - 3 minutes work, 1 minute rest each round AMRAP Rounds 1, 3, 5, 7 40 Double Unders 5 Hang Snatches (35/25kg) (^50/35kg) Rounds 2, 4, 6, 8 20/16 Calories 20 Pushups [vc_gallery type="image_grid" images="29348" img_size="full"...
15 Aug Tuesday, 16/08/22
A) Deadlift 1, 3, or 5 RM or 8 x 8 B ) AMRAP in 20 minutes: 10 HSPU (^Strict) 10 Pull-Ups (^C2B) 200m Run ...
14 Aug Monday, 15/08/22
A) Clean and Jerk 10 x 2 B) For time: 30-25-20-15-10-5 Toes-to-Bar Wall Balls (9/6kg) (^11/10’) ...
12 Aug Saturday, 13/08/22
Dumbbell “Rezk” For time: 800m Run 21 Single Arm DB Thrusters 21 Pushups 21 Box Jumps (24/20”) 600m Run 15 SA DB Thrusters 15 Pushups 15 Box Jumps (24/20”) 400m Run 9 SA DB Thrusters 9 Pushups 9 Box Jumps (24/20”) 200m Run - solo or partner [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
11 Aug Friday, 12/08/22
A) 0:00 – 9:00 AMRAP 12 KB SDHP (24/16kg) 9 Wall Balls (9/6kg) 6 Toes-to-Bar 2) 13:00 – 22:00 Alt EMOM 15/12 Calories 12 KB Snatches (6 LH, 6 RH) 3) 26:00 – 35:00 Alt EMOM 6 Deadlifts 12 Lunges [vc_gallery type="image_grid" images="29324" img_size="full" column_number="2"...
10 Aug Thursday, 11/08/22
A) Weightlifting Or B) 1. 0:00 – 17:30 E2 ½ M x 7 rounds 5 Bench Presses 10 Dips / Banded Tricep Extensions 2. 20:00 – 35:00 AMRAP 500m Row 30 Box Stepovers (24/20”) 10 Devils Presses (2 x 20/15kg) [vc_gallery type="image_grid" images="29322" img_size="full"...
09 Aug Wednesday, 10/08/22
Public holiday class times: 6am CrossFit 7.10am Legends + CrossFit 8.30am CrossFit A) “Danny” AMRAP in 20 minutes: 30 Box Jumps (24/20”) 20 Push Presses (52.5/37.5kg) 30 Pull-Ups Modified: 1. Partner WOD 2. Partitioned 3. Run 400m @ 0:00, 7:00 and 14:00 or B) “Jerry” For time: 1600m Run 2000m Row 1600m Run Happy days for holidays. [vc_row css_animation="" row_type="row"...