20 Jan Thursday, 21/01/21
E90S x 7 A) 4 Front Squats + optional 4 Strict Pull-Ups B) 4 Push Presses + optional 8 V-Ups ...
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Author: crossfitking
19 Jan Wednesday, 20/01/21
A) Snatch - 15 minutes technique then EMOM x 5 2 Snatches B) For time: 20 Wall Balls (9/6kg) 20 Lateral Burpees 400m Run 20 Lateral Burpees 20 Wall Balls ...
18 Jan Tuesday, 19/01/21
3 x E3M for each station A) 20/16 Calories 5 Power Cleans @80% B) 80 Double Unders 20 Pushups C) 20 Toes-to-Bar 10 Strict Ring Dips ...
17 Jan Monday, 18/01/21
A) AMRAP in 15 minutes: 2 LH Devils Press (1 x 20/15kg) 4 LH Thrusters 2 RH Devils Press 4 RH Thrusters 12 Deadlifts (80/55kg) 200m Run B) Deadlift 3-3-3-3-3 ...
15 Jan Saturday, 16/01/21
A) E45S for 10 minutes 2 Hang Power Cleans B) Open 14.2 Infinite 3-MOM 2 x 10 OHS (45/30kg) 10 C2B Pull-Ups 2 x 12 OHS (45/30kg) 12 C2B Pull-Ups 2 x 14 OHS (45/30kg) 14 C2B Pull-Ups etc… ...
14 Jan Friday, 15/01/21
A) Bench Press 7 x 2 x 85% B) 5 rft: 16 Alt DB Snatches (1 x 20/15kg) 8 Toes-to-Bar ...
13 Jan Thursday, 14/01/21
A) “Lyla” For time: 10-9-8-7-6-5-4-3-2-1 Muscle-Ups Clean and Jerks (bodyweight) or B) “JJ” For time: 1-2-3-4-5-6-7-8-9-10 Squat Cleans (85/61kg) 10-9-8-7-6-5-4-3-2-1 Parallette HSPU (6/4”) ...
12 Jan Wednesday, 13/01/21
You may now remove your mask in the gym if you are involved in strenuous exercise or struggling to breathe properly through the mask. Maintain social distancing and hand sanitation. Please remember to sign in to classes through the...
11 Jan Tuesday, 12/01/21
A) 3 x 5 @ 80% Strict Press Back Squat Deadlift Or B) “Jerry” For time: 1600m Run 2000m Row 1600m Run Troy's effort from the 2km time trial a few weeks back. That's averaging 1.35 per 500m, setting a new gym record by 22 seconds. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
11 Jan Classes back on tomorrow (Tuesday)
Classes are back on tomorrow (Tuesday). However, from my understanding of the Qld Government announcement this morning for the next ten days you'll need to wear a mask at all times inside the gym and observe standard social...