Author: crossfitking

- 3 rounds - 10 minutes per round   @ 0:00 10 KB Thrusters (2 x 16/12kg)   From 1:00 – 4:00 AMRAP 1 Wall Walk 3 Burpees 5 Deadlifts   @ 5:00 10 KB Thrusters   From 6:00 – 9:00 AMRAP 1 Clean 3 Bar Muscle-Ups 5 Box Jumpovers (24/20”) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

A) Weightlifting   or   B) 1. 0 – 8:00 AMRAP 500/400m Row 30 Wall Balls (9/6kg)   2. 10:00 – 18:00 AMRAP 200m Run 15 Toes-to-Bar   3. 20:00 – 28:00 AMRAP 20 Wall Balls (9/6kg) 10 Toes-to-Bar   4. 30:00 – 35:00 EMOM 30 Seconds Max Pushups [vc_gallery type="image_grid" images="30678" img_size="full" column_number="2"...

Normal class schedule today (no CF Kids) 5.30am CrossFit 6.30am Weightlifting 7.30am CrossFit   4 x 5 minute intervals   A) 50/40 Calories Then AMRAP KB Swings (24/16kg)   B) 50 Lunges Then AMRAP Double Unders   C) 50 /40 Calories Then AMRAP Pushups   D) 50 Box Jumps (24/20”) Then AMRAP Toes-to-Bar [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

NB: Friday and Monday public holiday class times. 6am 7.10am 8.30am   Thursday WOD A) Weightlifting   or   B) 1. 0 – 10:00 AMRAP 10 Stepups (24/20”. 24/16kg) 10 Situps 10 LH KB Snatches (24/16kg) 10 Situps 10 RH KB Snatches 10 Situps   2. 12:00 – 26:00 Alt EMOM   12 KB Gorilla Rows (2 x KBs) 5 – 10...

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