A) EMOM x 10 Min 1: Max Shuttle Runs Min 2: Rest B) 10 rft: 40 Double Unders 12 DB Snatches 3 Wall Walks - 25 minute time cap _______________________________ Fitness A) EMOM x 10 Min 1: Max Shuttle Runs Min 2: Rest B) 10 rft: 30 Seconds of Double or Single Unders 12 Hang DB Snatches 6...
Members please note: Due to the installation of the new fan the 9.30am class will be affected and the 3.45pm class may also be affected. At this stage we plan to offer an alternative workout during those times as...
King's birthday public holiday class times: 6am 7.10am 8.30am - no afternoon classes Members please also note: Due to the installation of the new fan tomorrow (Tuesday) the 9.30am class will be affected and the 3.45pm class may also be affected. At this stage...
Performance For time: 3 x 18 Hang Power Cleans (62.5/45kg) 18 STOH - rest 2 minutes 3 x 18 OH Lunges (52.5/35kg) 18 CTB Pull-Ups - rest 2 minutes 3 x 18 Power Snatches (45/30kg) 18 Front Squats ______________________________ Fitness For time: 3 x 18 DB Hang Power Cleans 18 DB STOH - rest 2 minutes 3 x 18...
Performance A) 5 rounds for quality 10 DB Bench Presses 10 Deadlifts - 15 minute time cap B) 3 rft: 25 Wall Balls (9/6kg) 20 HSPU 15 Burpee Box Jumps (24/20”) ______________________________________ Fitness A) 5 rounds for quality 10 DB Bench Presses 10 Deadlifts - 15 minute time cap B) 3 rft: 18 Wall Balls 15 Pushups 12 Burpee Box...
A) E4M x 6 400m Sprint B) AMRAP in 8 minutes: 8 DB Box Stepovers 8 DB Push Presses ...
Performance 6 rft: 30/24 Calories 70 Double Unders 20 Pushups __________________________ Fitness 6 rft: 20/16 Calories 100 Single or 35 Double Unders 15 Pushups ...
Performance A) E1½M x 10 1 - 5: 1 Snatch 3 OHS 6 - 10: 1 Clean 3 Front Squats B) EMOM x 12 Min 1: 6 Strict Pull-Ups Min 2: 6 Strict Presses ___________________________________ Fitness A) E1½M x 10 1 - 5: 16 Bulgarian Split Squats 6 - 10: 1 Power Clean + 4 Front...
Performance 5 rft: 500m Row 20 Hang Power Cleans (45/30kg) 20 Toes-to-Bar - rest 1 minute between rounds _____________________________________ Fitness 5 rft: 500m Row 15 Hang Power Cleans 15 V-Ups - rest 1 minute between rounds ...
Performance A) For time: 200m Farmer Carry 3 x 21 CTB Pull-Ups 18 DB Hang Squat Snatches 15 Box Jumps (30/24”) 12 Single Arm Devils Presses 200m Farmer Carry (1 DB for all movements) - 20 minute time cap B) Partner WOD AMRAP in 12 minutes: - 4 x 3 minutes - straight...
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