09 Mar Friday, 10/03/23
A) For time: 6 x 5 Power Cleans (60/40kg) (^80/55kg) 10 Toes-to-Bar 200m Run B) Push Press 6 x 8 ...
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Author: crossfitking
08 Mar Thursday, 09/03/23
A) Weightlifting or B) For time: 2 x 30 Wall Balls (9/6kg) 30 Pushups 2 x 30 Calories 30 KB Front Rack Lunges (1 x 24/16kg) 2 x 30 Box Stepovers (24/20”) 30 KB Snatches (24/16kg. 15 LH, 15 RH) - 10 minute time cap for each couplet [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
07 Mar Wednesday, 08/03/23
A) E90S x 10 Strict Press 7-7-6-6-5-5-5-4-4-4 B) AMRAP in 15 minutes: 5 Burpee Box Jumps (24/20”) 10 DB Hang Squat Snatches (1 x 20/15kg. 5LH, 5RH) 15 Situps ...
06 Mar Tuesday, 07/03/23
A) 15 minutes to find max load for “The Bear Complex” B) 5 rft: 60 Double Unders 20 Wall Balls (9/6kg) 10 Clean and Jerks (52.5/40kg) ...
05 Mar Monday, 06/03/23
A) AMRAP in 12 minutes: 6 Calories 6 RKBS (32/24kg) 6 Hand Release Pushups - add 2 reps each round B) E2M x 6 10 Pull-Ups 10 Deadlifts 10 Weighted Lunges ...
03 Mar Saturday, 04/03/23
Once again we'll be running heats for the Open workout from 5.30am with the final heat starting no later than 8.10am. There will be a weightlifting component offered in the additional workout, but no Weightlifting class. "Open 23.3" For time: Capped at...
02 Mar Friday, 03/03/23
This afternoon for the final Open workout the good people from LSKD will have a display stand at the gym from 4.30pm onwards. There'll be about 25 different styles on offer with 20% discount on all items. There...
01 Mar Thursday, 02/03/23
Tomorrow afternoon (Friday) for the final Open workout the good people from LSKD will have a display stand at the gym from 4.30pm onwards. There'll be about 25 different styles on offer with 20% discount on all items....
28 Feb Wednesday, 01/03/23
A) E45S Hang Power Snatch 2-2-2-2-1-1-1-1 B) 5 rounds, each for time E4M 500m Row or 400m Run 15 Hang Power Snatches (45/30kg) Modified option R1 – Hang Power Snatches R2 – OHS R3 – Hang Power Cleans R4 – Front Squats R5 - SDHP [vc_gallery...
27 Feb Tuesday, 28/02/23
A) 4 rft: 40 Double Unders 15 Deadlifts (85/60kg) 10 Alt Single Arm Devils Presses (22.5/15kg) 15 Toes-to-Bar 40 Double Unders - rest 1 minute Or B) Deadlift 8-8-6-6-4-4-2-2 Hang Power Clean 8 x 8 ...