04 May Friday, 05/05/23
E5M x 6 500/400m Row 10 Hang Power Clean and Jerks (52.5/35kg) 10 SDHP (52.5/35kg) Then AMRAP Strict Pull-Ups until 4:00 ...
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Author: crossfitking
03 May Thursday, 04/05/23
Weightlifting or Conditioning 2 x AMRAP in 12 minutes: A) “Rahoi” 12 Box Jumps (24/20”) 6 Thrusters (45/30kg) 6 Bar-facing Burpees B) 7 Front Squats (2 x 20/15kg) 5 Devils Presses (2 x 20/15kg) 3 Bar Muscle-Ups Then C) AMRAP in 5 minutes: Pushups [vc_gallery type="image_grid"...
02 May Wednesday, 03/05/23
A) E2M x 6 8 Deadlifts 8 Strict HSPU B) AMRAP in 18 minutes: 100 Double Unders 50 DB Snatches (20/15kg) 25 Toes-to-Bar ...
01 May Tuesday, 02/05/23
A) E2M x 8 Sets 1 – 4 7 Push Presses @0:00 5 Push Presses @0:40 Sets 5 – 6 5 Push Presses @0:00 3 Push Presses @0:40 Sets 7 – 8 3 Push Presses @0:00 1 Push Press @0:40 B) Back Squat E3M x 5 3 @ 70% 2 @ 80% 1 @...
30 Apr Monday, 01/05/23
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 ...
29 Apr Public Holiday
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. ...
28 Apr Saturday, 29/04/23
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 ...
27 Apr Friday, 28/04/23
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 ...
26 Apr Thursday, 27/04/23
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) ...
25 Apr Wednesday, 26/04/23
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"...