A) AMRAP in 10 minutes: 15 RKBS (24/20kg) 12 Weighted Lunges (24/16kg) 9 V-Ups 100m Run B) AMRAP in 10 minutes: 15 Wall Balls (9/6kg) 12 Pull-Ups 9 HSPU 100m Run ...
“Open 17.1” With a 20 minute time cap, for time: Dumbbell Snatches (1 x 22.5/15kg) Burpee Box Jumpovers (24/20”) Round – DB Sn. / BBJO 1 – 10 / 15 2 – 20 / 15 3 – 30 / 15 4 – 40 / 15 5 – 50 / 15 ...
NB: 5pm - regular CrossFit class (no kids class on today) A) Superset Bench Press Devils Presses 5-5-5-5-5-5 B) 10 rft: 30 Double Unders 10 Hang Power Cleans (45/30kg) ...
A) Hang Power Snatch 5-5-5-5-5-5 B) "Open 15.2” Infinite E3M OHS (43/30kg) C2B Pull-Ups Round 1 2 x (10 OHS, 10 C2B) Round 2 2 x (12 OHS, 12 C2B) Round 3 2 x (14 OHS, 14 C2B) etc… ...
A) Superset Deadlift Front Squat 5-5-5-5-5-5 B) For time: 800m Run 40 Toes-to-Bar - 10 minute time cap ...
For time: 25 Thrusters (55/40kg) 50 Box Jumps (24/20") 25 Power Cleans (55/40kg) 50 Calories 25 Power Cleans 50 Box Jumps 25 Thrusters - 25 minute time cap ...
A) “Open 16.4” AMRAP in 13 minutes: 55 Deadlifts (102.5/70kg) 55 Wall Balls (9/6kg) 55 Calories (Rower) 55 HSPU - regular HSPU standard B) With an 8 minute time cap: 2 minute Plank then AMRAP 30 Situps 20 Back Extensions 10 Mountain Climbers ...
A) E2M x 2 4 Snatches @ 60-70% E2M x 2 3 Snatches @ 70-80% E2M x 3 2 Snatches @ 80%+ B) 3rft: 20 Pull-Ups 100m Farmer Carry (2 x 16/12kg) ...
- Regular CF class at 5pm. (no kids class today) A) E2M x 5 rounds 200m Run + option Options: 20 HS hold 1 Pegboard 1 – 5 Ring Muscle-Ups 3 Deadball OTS 1 – 3 Rope Climbs B) 5 rft: 3 Clusters (85/60kg) 15 Toes-to-Bar 30 Double Unders - Spealler 8:00 - 15 minute time cap ...
A) Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 B) REMOM for 12 minutes: 12 Box Jumpovers (24/20") 12 Hang Power Cleans (50/35kg) 12 Ring Dips ...
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