A) E90S x 5 200m Run Plank Hold B) E90S x 5 8 Deadlifts C) AMRAP in 7.30 20/16 Calories 8 Weighted Situps (20/15kg) 8 Weighted Stepups (20/15kg) ...
0 – 8:00 AMRAP 4 Burpees (6”) 6 Pull-Ups 8 Pushups 10 Air Squats (^10/7kg vest) 10:00 – 20:00 E2M 10 Situps (^T2B) AMRAP Double Unders to the end of the first minute 21:00 – 29:00 AMRAP 4 V-Ups 6 Alt DB Snatches (20/15kg) (^25/20kg) 8 OH Lunges (20/15kg)(^25/20kg) 10 Calories [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
A) EMOM x 15 1 Clean and Jerk B) E5M x 3 400m Row buy in, then AMRAP 10 KB Swings (24/16kg) 20 Box Jumps (24/20”) 10 KB Drags (24/16kg) ...
A) Handstand Practice - 15 minutes B) For time: 800m Run 70 Flutter Kicks 60 Second Wall Sit 50 Plank Jacks 40 Abmat Back Ext 30 Second HS Hold 20 Alt Pistols 10 Burpee Box Jumps (24/20”) ...
A) EMOM x 15 1 Snatch B) E5M x 3 400m Row buy in, then AMRAP 10 KB Thrusters (2 x 16/12kg) 20 Pushups 10 KB Gorilla Cleans (2 x 16/12kg) ...
Superset E2M x 5 A) 10 Pendlay Rows 10 Dips B) 10 Front Rack Lunges 10 Hollow Rocks C) 10 Push Presses 20 – 60 Double Unders ...
Public holiday (no afternoon classes) 6.40am Legends+ 8am CrossFit 9.20am CrossFit Solo or Partner WOD A) “Hollywood” For time: 2km Run 22 Wall Balls (9/6kg) 22 Muscle-Ups 22 Wall Balls 22 Power Cleans (85/60kg) 22 Wall Balls 2km Run or B) “TK” AMRAP in 20 minutes: 8 Strict Pull-Ups 8 Box Jumps (36/30”) 12 KB Swings (32/24kg) Happy...
A) Power Clean 7-7-5-5-3-3-3-3-3 B) AMRAP 0:00-5:00 5 Dips 5 Toes-to-Bar 10 Wall Balls (9/6kg) 6:00 - 11:00 5 LH KB Snatches (24/16kg) 5 RH KB Snatches (24/16kg) 10 Box Jumps (24/20”) ...
Monday public holiday class times 6.40 – 7.40 Legends+ 8.00 – 9.00 CrossFit 9.20 – 10.20 CrossFit Friday WOD “Bulger” 10 rft: 150m Run 7 C2B Pull-Ups 7 Front Squats (62.5/45kg) 7 HSPU ...
A) 500m Row time trial __________________ B) Bench or Strict Press 7-7-5-5-3-3-3-3-3 or C) “Open 17.1” For time (20 minute time cap): 10-20-30-40-50 Alt DB Snatches (22.5/15kg) + 15 Burpee Box Jumpovers (24/20”) after each round of DB Snatches [vc_gallery type="image_grid" images="24002" img_size="full" column_number="2"...
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