28 Oct Tuesday, 29/10/19
For time: 1000m Row then: 8-10-12-14-16 C2B Pull-Ups Alt DB Snatches (1 x 20/15kg) Wall Balls (9/6kg) ...
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Author: Jim King
28 Oct Monday, 28/10/19
A) Push Jerk 1 x 5 @ 40, 50, 60, 70% 3 x Max Effort @ 80% B) Tabata Calories Double Unders Pushups - 8 intervals per station - 1 minute rest between stations - 20:10 (work:rest) - score = highest + lowest interval ...
26 Oct Friday, 25/10/19
10 rft: 5 Hang Power Cleans (62.5/45kg) 10 HSPU 200m Run (2 x 100) ...
25 Oct Saturday, 26/10/19
On Saturday, there are two programmed workouts for members not competing in the Open. Due to the difficulty with programming the "Open 20.3" workout for whole classes only registered athletes will be able to complete it during the morning class times unless it is clear that...
23 Oct Thursday, 24/10/19
5pm CrossFit Kids (no adult class on at this time) A) Front Squat 12-10-8-8-8-8-8 B) Bench Press 12-10-8-8-8-8-8 ...
22 Oct Wednesday, 23/10/19
With a 5 minute time cap at each station, for time: A) 21-15-9 Calories OH Lunges (20/15kg) B) 21-15-9 Pull-Ups Burpees C) 21-15-9 Ring Dips Deadlifts (52.5/35kg) D) 60-40-20 Double Unders 4-3-2 Rope Climbs Farewell Emma! ...
21 Oct Tuesday, 22/10/19
A) Push Press 1 x 5 @ 40, 50, 60, 70% 3 x ME @ 80% B) AMRAP in 12 minutes: 10 Pushups 15 SDHP (45/30kg) 20 Situps ...
20 Oct Monday, 21/10/19
A) Snatch Pulls 3 x 5 B) E45S for 10 rounds: 2 Hang Snatches C) In teams of 3, for time: 300 Wall Balls (9/6kg) 300 Alt DB Snatches (1 x 20/15kg) - rotate every 10 reps ...
18 Oct Saturday, 19/10/19
A) "Open 20.2" AMRAP in 20 minutes: 4 Dumbbell Thrusters (22.5/15kg) 6 Toes-to-Bar 24 Double Unders or B) AMRAP in 20 minutes: 4 Goblet Squats (24/16kg) 6 KB Swings (24/16kg) 8 Box Jumps (24/20") 10 Situps ...
17 Oct Friday, 18/10/19
A) Deadlift 12-10-8-8-8-8-8 B) With a 7 minute time cap: 500m Row then AMRAP 10 Wall Balls (9/6kg) 10 Crunches ...
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