14 Feb Wednesday, 15/02/23
A) E90S x 10 3 Bench Presses B) 5 rft: 50 Double Unders 10 SDHP (40/25kg) (^52.5/35kg) 10 Wall Balls (9/6kg) ...
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Author: crossfitking
13 Feb Tuesday, 14/02/23
A) For time: 10-9-8-7…1 Deadlifts Bar-facing Burpees Ring Dips - 15 minute time cap B) Tabata (8 intervals each) Calories Single DB Hang Power Clean and Jerk ...
12 Feb Monday, 13/02/23
Please keep signing into classes through the Mindbody app. A) For time: 10-9-8-7…1 Front Squats Toes-to-Bar Pushups - 15 minute time cap B) Power Clean 8 x 3 The Open starts this Friday. ...
10 Feb Saturday, 11/02/23
Choose from A or B A) “Open 21.2” With a 20 minute time cap, for time; 10-20-30-40-50 Alt DB Snatches (22.5/15kg) 15-15-15-15-15 Burpee Box Jumpovers (24/20”) Or B) AMRAP in 20 minutes: 10-20-30… Calories Stepups (20/12 KG) Alt V-Ups [vc_gallery type="image_grid" images="30432" img_size="full" column_number="2" grayscale="no"...
09 Feb Friday, 10/02/23
A) E30S x 20 rounds 1 Squat Clean B) For time: 21-15-9 Box Jumps (24/20”) Pull-Ups (^C2B) Push Presses (50/35kg) (^62.5/45kg) ...
08 Feb Thursday, 09/02/23
A) Weightlifting Or B) 1. Alt OTM x 16 minutes: 4 Bench Presses 15 KB Swings (24/16kg) 2. @ 20:00 AMRAP in 15 minutes: 10 KB Drags (24/16kg) 20 Double Unders 10 Front Rack Lunges (24/16kg) 20 Double Unders 10 Burpees 20 Double Unders [vc_gallery...
07 Feb Wednesday, 08/02/23
A) 0 – 10:00 AMRAP 15 Wall Balls (9/6kg) 10 Toes-to-Bar 100m Run B) 13:00 – 17:00 OTM 14 Alt DB Snatches Or 10m HS Walk C) 20:00 – 30:00 AMRAP 15 Pushups 10 Bent Over Rows (2 x DBs) 100m Run [vc_gallery type="image_grid" images="30426" img_size="full" column_number="2"...
06 Feb Tuesday, 07/02/23
A) E90S x 8 rounds 20 – 50 Double Unders 5 Deadlifts B) E90S x 8 rounds 2 Wall Walks 5 Front Squats ...
05 Feb Monday, 06/02/23
Thanks to everyone booking into classes through the Mindbody app, please keep it going. The 2023 CF Games Open begins on Friday, Feb 17 (Australian time). With a division to suit everybody it is a fun way to test...
03 Feb Saturday, 04/02/23
A) Cluster 3 RM B) “Open 17.5” 10 rft: 9 Thrusters (43/30kg) 35 Double Unders - 20 minute time cap ...