5pm CrossFit Kids (no adult CF class at this time) A) E45S for 10 rounds: 2 Hang Cleans B) REMOM for 15 minutes: 12 HSPU 12 Pistols (6L, 6R) 12 Toes-to-Bar ...
2 rounds for time: 40 Box Jumps (24/20") 30 Pull-Ups 20 Shoulder-to-Overhead 400m Run 30 Pushups 20 Power Cleans Level – M / F 1 – 15 / 8kg 2 – 25 / 15kg 3 – 35 / 22.5kg 4 – 45 / 30kg 5 – 60/45kg ...
A) Strict Press 1 x 5 @ 40, 50, 60, 70% 3 x ME @ 80% B) AMRAP in 12 minutes: 5 LH KB Snatch + OH Lunge (24/16kg) 40 Double Unders 1 minute Plank 5 RH KB Snatch + OH Lunge (24/16kg) 40 Double Unders 1 minute Plank ...
A) Back Squat 12-10-8-8-8-8-8 B) 3rft: 25 KB Swings (24/16kg) 25 Situps ...
"Open 20.1" 10 rft: 8 Ground-to-Overhead (43/29kg) 10 Bar-facing Burpees - 15 minute time cap ...
A) Alt E2M for 16 minutes: Odds: 6 LH Strict Presses (KB or DB) 6 RH Strict Presses (KB or DB) 8 Deadlifts 10 Toes-to-Bar Evens: 25/20 Calories B) AMRAP in 8 minutes: 5 Power Snatches (45/30kg) 10 Pushups 1 Rope Climb ...
5pm - CrossFit Kids begins for term 4 (no adult class on at this time) "Emily" 10 rounds for time: 30 Double Unders 15 Pull-Ups 30 Squats 100m Sprint - rest 2 minutes ...
A) Power “Elizabeth” For time: 21-15-9 Power Cleans (62.5/45kg) Ring Dips - 10 minute time cap B) “Betty” 5 rft: 12 Push Presses (62.5/45kg) 20 Box Jumps (24/20”) - 10 minute time cap ...
CrossFit Teens classes begin today (Tuesday) for term 4 at 5pm. CrossFit Kids (6 - 12 yrs) begins Thursday. Ring Jim on 0408 590 530 for enquiries. A) Overhead Squat or Snatch Balance 6-6-4-4-2-2-2-2 B) 7 rft: 14 Situps 7 SDHP (52.5/35kg) ...
Public holiday - 8am class only. A) “Jenkins” - Partner WOD AMRAP in 40 minutes: 50 Burpees (6") 400m Run 50 KB Swings (24/16kg) 400m Run 50 Pull-Ups 400m Run 50 Pushups 400m Run - run together - share other reps as required, minimum of 5 reps per set Scaling: #1 AMRAP in 30 or 20 minutes #2 Share the run or B)...
Notifications
