13 Jul Friday, 14/07/23
4 rft: 750/600m Row 25 Pushups 20 V-Ups 15 STOH (62.5/45kg) ...
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Author: crossfitking
12 Jul Thursday, 13/07/23
Weightlifting A) Snatch B) Deadlift EMOM x 10 3 @ 75% or Conditioning Rotating EMOM x 40 minutes 1. 20/16 Calories 2. 12 Alt DB Hang Clean and Jerks 3. 20 Box Jumpovers (24/20”) 4. Rest ...
11 Jul Wednesday, 12/07/23
A) EMOM x 12 6 Strict Pull-Ups B) 3 rft: 400m Run 15 Push Presses 10 Bar Muscle-Ups ...
10 Jul Tuesday, 11/07/23
A) Bench Press E2M x 8 1 x 10 @ 50% 1 x 7 @ 60% 3 x 4 @ 70 – 75% 3 x 2 @ 80 – 90% B) Front Squat E3M x 5 5 @ 70% 1 @ 75 - 80% 1 @ 80 - 85% [vc_row css_animation=""...
09 Jul Monday, 10/07/23
Partner WOD For time: 150 Calories (M/F 135, F/F 124) 120 Toes-to-Bar 90 DB Hang Squat Cleans 60 Power Snatches 30 Wall Walks ...
07 Jul Saturday, 08/07/23
A) For time: 21-18-15-12 Power Clean (in sets of 3 or more @ 62.5/45kg) Burpee Box Jumpovers (24/20”) B) 3 rft: 21 OHS (45/30kg) 15 CTB Pull-Ups 90 Double Unders Wishing the fondest of farewells to Crystal, Millennium club member and all round amazing human, who heads back...
06 Jul Friday, 07/07/23
E5M x 6 400m Run 15 Thrusters (45/30kg) 3 Wall Walks - each round is for time - Score = total working time ...
05 Jul Thursday, 06/07/23
Weightlifting A) Snatch B) Deadlift E2½M x 5 1 @ 70% 1 @ 80% 1 @ 85% or Conditioning A) 5km Row (25 minute time cap) - rest 4 minutes from the end of the Row, then: AMRAP until 35:00 12 KB Goblet Stepups 18 KB SDHP 24 V-Ups [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
04 Jul Wednesday, 05/07/23
A) Strict CTB Pull-Ups E1½M x 5 4 reps E2½M x 3 2 reps B) 3 rft: 21 Hang Power Cleans (62.5/45kg) 18 HSPU 15 Lateral Burpees 12 Front Rack Lunges - 15 minute time cap ...
03 Jul Tuesday, 04/07/23
A) Bench Press E2½M x 6 4 @ 70% (with pause) 1 @ 80% B) E4M x 4 3 Front Squats @ 70% (with pause) 3 Front Squats @ 75 - 80% 3 Back Squats @ 85 - 90% [vc_gallery type="image_grid"...