Public holiday class times: 6am 7.10am 8.30am A) 4 rounds for time: 400m Run 20 Pull-Ups 200m Run 15 Burpee Box Jumpovers (24/20”) B) 3 rounds not for time: 20 Band Pull-Aparts 1 Minute Hollow Hold ...
Reminder to members that the class times for the public holiday on Monday are: 6:00am 7.10am 8.30am Please remember to book into the classes through the Mindbody app. ...
Partner WOD 150 Calories (M/F 135, F/F 120) 120 Box Jumpovers (24/20”) 90 Lateral Burpees (over the barbell) 60 Clean and Jerks (62.5/45kg) 30 Bar Muscle-Ups Then AMRAP Calories until 35:00 ...
5 x 5 minute AMRAPs 400m Run (buy in) Then AMRAP 10 DB Snatches (20/15kg) 10 DB Goblet Lunges 10 V-Ups (^TTB) - rest 1 minute between intervals ...
Weightlifting or Conditioning 3 x AMRAP in 10 minutes: A) 15/12 Calories 15 Burpees B) 15 Wall Balls (9/6kg) 15 Pushups C) 15/12 Calories 15 DB Push Presses (2 x 20/15kg) ...
A) EMOM x 15 Minutes 1 – 5 5 Deadlifts Minutes 6 – 10 4 Deadlifts Minutes 11 – 15 3 Deadlifts B) AMRAP in 15 minutes: 50 Double Unders 12 KB Snatches (24/16kg) 9 HSPU 6 Power Cleans (52.5/35kg) [vc_gallery type="image_grid" images="30728" img_size="full" column_number="2"...
ANZAC Day public holiday class times: 6am 7.10am 8.30am McDonald and Galagher Complete 2 rounds of the following: 200m Run 16 KB Swings (24/16kg) 16 Pull-Ups 16 Front Squats (50/30kg) 200m Run 14 KB Swings (24/16kg) 14 Pull-Ups 14 Front Squats (50/30kg) 200m Run 12 KB Swings (24/16kg) 12 Pull-Ups 12 Front Squats (50/30kg) - alternatives...
A) E1½M x 10 Sets 1 – 5 1 Strict Press + 3 Push Presses Sets 6 – 10 1 Push Press + 3 Push Jerks B) Back Squat E3M x 5 2 @ 70% 2 @ 75% 2 @ 80% Note: Anzac Day public holiday class times: 6:00am, 7:10am, 8:30am [vc_row css_animation=""...
Partner WOD 100 Double Unders (each) 80 Calories 60 KB Swings (24/16kg) 40 Toes-to-Bar 20 Wall Walks 40 Toes-to-Bar 60 KB Swings (24/16kg) 80 Calories 100 Double Unders (each) ...
CrossFit Teens and Kids are on again for Term 4! $15 per child per session. Teens - Friday 4.55pm Kids (6 - 12 yrs) - Saturday 8.40am For all enquiries give Jim a call on 0408 590 530. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
