E4M x 6 rounds 10 Weighted Stepups (20/15kg) 15 Pushups 200m Run + optional AMRAP until 3:00 Single Arm Thrusters (20/15kg) or Wall Balls (9/6kg) or Kick Sits or DB Drags ...
A) Deadlift 5-5-5-5-5-5 B) AMRAP in 10 mins: 3 Hang Power Cleans (45/30kg) (^62.5/45kg) 3 Push Presses 6 C2B Pull-Ups 6 Burpees ...
- If you've registered for the Open remember to submit your score and tiebreaker time before the deadline this morning. Partner or solo WOD For time: Buy in: 50 Box Jumps (24/20”) then partition as required: 100 Toes-to-Bar 100 Lunges 100 Alt DB Snatches (20/15kg) 100 Plank...
A) Back Squats 9-6-3-3-3-3-3-6-9 B) For time: 400m Run 20 KB Swings (24/16kg) 40 Situps 20 KB Swings 400m Run 20 KB Swings Rogan started CrossFit a week ago and signed up to compete in the adaptive division - Men Lower Extremity. This was his first run through for...
The Open workout will run on a 'go when ready' timetable on Saturday morning from 6am to 9.30am. The three classes at 6am, 7.20am and 8.40am will run as per usual. There's no Weightlifting class at 7.20am but I...
The heats will run this afternoon from 3.45pm. It's a basic workout so as soon as we've got a group ready to go we'll get them done throughout the afternoon. If you are wanting to come and do another...
Friday, 12/03/21 The Open heats are on this afternoon starting at 3.45pm. Come along ready to rip into 21.1 and cheer on or judge for the other members throwing down. *Morning classes: 21-15-9 reps for time: A) Power Snatches (35/25kg) Burpees (6”) B) Dips Calories C) Wall Balls (9/6kg) Bicycles...
A) For time: 6 x 5 Deadlifts (100/70kg) (^125/85kg) 10 Situps (^T2B) 200m Run - rest 1 minute between rounds B) Bench Press 6 x 4 ...
AMRAP in 25 minutes: 5 x 2 Strict Pull-Ups (^Muscle-Ups) 2 Strict Presses (45/30kg) (^Strict HSPU) 20 Double Unders (+ 20 Calories) 5 x 4 Strict Pull-Ups 4 Strict Presses 40 Double Unders (+ 40 Calories) 5 x 6 Strict Pull-Ups 6 Strict Presses 60 Double Unders (+ 60 Calories) etc...
A) EMOM x 24 Rounds 1 - 6 1 Power Clean + Split Jerk Rounds 7 - 12 2 x (Power Clean + Split Jerk) Rounds 13 – 18 4 Power Cleans Rounds 19 – 24 1 lap of the carpark then AMRAP Plank Jacks [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
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