20 Aug Monday, 21/08/23
5 rft: 600m Run 15 HSPU (5 Strict + 10 Kipping) 15 Box Jumps (30/24”) ...
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August 2023
18 Aug Saturday, 19/08/23
Partner WOD For time: 80 Squat Cleans (62.5/45kg) 60 CTB Pull-Ups 40 Devils Presses (2 x 20/15kg) 100 Wall Balls (9/6kg) 40 DB Hang Snatches (2 x DBs) 60 CTB Pull-Ups 80 Power Cleans The CrossFit Kings and Queens comp squad. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
17 Aug Friday, 18/08/23
A) E2M x 6 10 Deadlifts @ 60% 10 Bench Presses @ 60% B) For time: 50-40-30-20-10 Calories 25-20-15-10-5 Burpee Box Jumpovers (24/20”) - 20 minute cap ...
16 Aug Thursday, 17/08/23
Rotating EMOM x 32 minutes 1. 15/12 Calories 2. 12 DB Hang Lunges 3. 6 Power Snatches 4. 3 Wall Walks ...
15 Aug Wednesday, 16/08/23
Public holiday class times: 6am 7.10am 8.30am (no afternoon classes) A) Alt. EMOM x 12 1: 6 Muscle-Ups 2: 6-5-4-3-2-1 Power Cleans - touch’n’go sets B) 4 rft: 200m Run 10 DB Power Cleans (2 x 20/15kg) 15 Toes-to-Bar - 10 minute cap [vc_gallery type="image_grid" images="31846" img_size="full" column_number="2"...
14 Aug Tuesday, 15/08/23
Please note that the class times for the public holiday on Wednesday will be 6am, 7.10am and 8.30am (no afternoon classes) A) EMOM x 12 1 - 6: 5 OHS 6 - 12: 5 Front Squats B) E1½M x 10 1 - 5: 5 Strict Pull-Ups 5...
13 Aug Monday, 14/08/23
Please note that the class times for the public holiday on Wednesday will be 6am, 7.10am and 8.30am (no afternoon classes) For time 10 rounds of: 40 Double Unders 10 Front Rack Lunges (45/30kg) 5 Strict HSPU Then 1000m Row [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
11 Aug Saturday, 12/08/23
5 rft: 400m Run 5 Squat Cleans (92.5/62.5kg) 10 Box Jumps (24/20”) 15 Pull-Ups - rest 2 minutes ...
10 Aug Friday, 11/08/23
A) - 5 rounds - 2 minutes per round - 1 minute rest between rounds Min 1: Max Shuttles Min 2: Max Wall Walks B) 3 rft: 12 DB Box Stepovers (2 x 20/15kg DBs. 24/20”) 12 Bar Muscle-Ups [vc_gallery type="image_grid"...
09 Aug Thursday, 10/08/23
Weightlifting - light skill or Conditioning For time: 1200m Run 40 DB Hang Snatches (2 x DBs) 40 DB Push Presses 800m Run 30 DB Hang Clean and Jerks 30 DB Front Squats 400m Run 20 DB Devils Presses 20 Renegade Rows (no pushup) [vc_gallery...