23 Sep Tuesday, 24/09/19
A) Back Squat 5-5-5-5-5 B) AMRAP in 12 minutes: 24 Double Unders 12 OH Lunges (20/15kg) 10 Pushups 8 Deadlifts (102.5/70kg) ...
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Author: Jim King
22 Sep Monday, 23/09/19
A) AMRAP in 20 minutes: 200m Run 8 C2B Pull-Ups (^Bar Muscle-Ups) 12 Wall Balls (9/6kg) 16 RKB Swings (24/16kg) (^32/24kg) B) For time: 50 Strict HSPU or 50 Burpees or 50 Power Snatches (35/25kg) - 5 minute time cap ...
20 Sep Saturday, 21/09/19
A) “Open 17.5” 10 rft: 9 Thrusters (43/29kg) 35 Double Unders - 20 minute time cap B) Alt E30S x 10 rounds 5 KB Snatches 1 – 5 HSPU ...
19 Sep Friday, 20/09/19
A) E90S Deadlift 7-7-7-5-5-5-3-3-3 B) Partner WOD For time: 100 Burpees (6”) 100m Run - Both partners working - While Partner B completes the 100m Run Parnter A completes as many Burpees as possible, then swap. Continue until 100 Burpees have been completed. ...
18 Sep Thursday, 19/09/19
CrossFit Kids class 5pm (no adult class at this time) A) “Open 12.3” AMRAP in 18 minutes: 15 Box Jumps (24/20”) 12 Push Presses (52.5/35kg) 9 Toes-to-Bar B) Weighted Dips 5-5-5-5-5 ...
17 Sep Wednesday, 18/09/19
A) Hang Power Clean 5RM B) For time: 800/600m Row then 5 -10 - 15 Bar Muscle-Ups SDHP (50/35kg) ...
16 Sep Tuesday, 17/09/19
A) E2M x 2 3 Clean and Jerks @ 60-70% B) E2.5M x 2 3 Clean and Jerks @ 70-80% C) E3M x 3 3 Clean and Jerks @ 80%+ D) AMRAP in 7 minutes: 60 Double Unders 30 RKB Swings (24/16kg) ...
15 Sep Monday, 16/09/19
1) E3M x 3 Wall Balls (9/6kg) Pull-Ups 2) E3M x 3 Calories Pushups 3) EMOM x 9 3 OHS - For 1 and 2: Level – Reps / Reps 1 – 15 / 10 2 – 20 / 15 3 – 25 / 20 4 – 30 / 25 ...
13 Sep Saturday, 14/09/19
Solo or Partner "McGhee" AMRAP in 30 mins: 5 Deadlifts (125/90kg) 13 Pushups 9 Box Jumps (24/20") - partners alternate after each movement - beginners, if going solo, 400m Row or Run or 800m Bike after every 3 rounds ...
12 Sep Friday, 13/09/19
A) E30S x 10 rounds 3 Power Snatches B) “Open 11.4” AMRAP in 10 minutes: 60 Bar-facing Burpees 30 OHS (55/40kg) 10 Muscle-Ups ...
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