5 rft: 25 Double Unders 12 Deadlifts 5 Toes-to-Bar 25 Double Unders 9 Hang Power Cleans 5 Toes-to-Bar 25 Double Unders 6 Push Jerks 5 Toes-to-Bar Level – M/F 1 – 20/15kg 2 – 30/20kg 3 – 45/30kg 4 – 60/40kg 5 – 70/50kg Attitude is key to long term health and wellness. Good...
A) OHS 10 x 4 B ) 3 rft: 20 C2B Pull-Ups 20 HR Pushups 400m Run ...
Teens and Kids classes resume this week. Teens - Friday, 4.55pm Kids - Saturday, 10:00am Monday, 04/10/21 public holiday class times: 7am - Legends + 8am - CrossFit 9.20am - CrossFit Please book into the classes through the Mindbody app. Partner WOD - you go, I go,...
Class times for Monday's public holiday: 7am - Legends + 8am - CrossFit 9.20am - CrossFit (no afternoon classes) Please book into the classes through the Mindbody app. Saturday WOD For time: 6 x 5 Power Snatches (62.5/45kg) 15 Toes-to-Bar straight into 6 x 5 Thrusters (62.5/45kg) 15 Calories [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
A) Deadlift 10 x 4 (first set at 50%) B ) AMRAP in 12 minutes: 12 C2B Pull-Ups 6 Double KB Power Cleans (2 x 24/16kg) 6 Front Rack Lunges 6 Burpees Over The Platform [vc_gallery type="image_grid" images="26826" img_size="full" column_number="2" grayscale="no"...
A) Krusher’s weightlifting - Snatch Or B ) "Jerry" For time: 1600m Run 2000m Row 1600m Run + “Karen” 150 Wall Balls (9/6kg) or Partner or solo 75 Wall Balls (9/6kg) 1600m Run 1000m Row 50 Wall Balls 1000m Run 600m Row 25 Wall Balls 600m Run 400m Row [vc_gallery...
A) AMRAP in 20 minutes: 10 Box Stepovers (24/20”) 10 Dips 10 Box Stepovers 15 Toes-to-Bar 10 Box Stepovers 20 Alt DB Snatches (20/15kg) 1 Minute Plank B ) Bench Press 1 RM ...
A) Bergeron Big Clean Complex 1RM High Hang Clean + Hang Clean + Clean + -Push Press (Rnd 1) -Push Jerk (Rnd 2) -Split Jerk (Rnd 3) - Goal is unbroken B ) Front Squat Or Push Press 4 x 6 ...
AMRAP in 7 minutes: A) 0:00 – 7:00 40 Double Unders 2 x 8 Pushups 10 Squats 12 RKBS (32/24kg) and B ) 11:00 – 18:00 10 Weighted Lunges (32/24kg) 2 x 8 Pull-Ups 10 KB Drags 12 Situps C) @ 22, 25 and 28 300/250m Row [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
A) For time: 8 x 40 Double Unders 5 Strict Pull-Ups (^Muscle-Ups) 5 DB Thrusters (2 x 20/15kg) - 20 minute time cap B ) DB Bench Press or Deadlift 4 x 10 ...
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