HEALTHY HABITS - Saturday 10.30am. April will be covering the guidelines of the challenge and the benefits to your health and lifestyle. A) Behind the neck Split Jerk 1-1-1-1-1-1-1 B) Front Squat for max load in 5 minutes - Score = reps x kgs - Maximum of 30 reps count towards your score...
A) Power Snatch - 15 minutes to work up to heavy singles B) Games Open 12.2 AMRAP in 10 minutes Incrementing Snatch Ladder 30 x 35/20kg 30 x 62.5/35kg 30 x 75/45kg AMRAP 95/55kg ...
EMOM for 7 minutes at each station: A) 5 Deadlifts B) 5 Bench Presses 10 Box Jumps (24/20") C) 10 KB Thrusters ...
A) Clean 15 minutes to work up to heavy singles B) 5 rounds for time: 7 Cleans (50/35kg) (^70/50kg) 14 Kettlebell Swings (24/16kg) ...
6:00am CrossFit - "Hammer" 7:00am Barbell Free workout 7:00am Weightlifting ($5 or included in CrossFit+) 8:00am CrossFit - "Hammer" “Hammer ” 5 rounds for time: 5 Power Cleans (62.5/45kg) 10 Front Squats (62.5/45kg) 5 Jerks (62.5/45kg) 20 Pull-ups 90 Second Rest ----------------------------------- Barbell Free 2 rounds for time: 50 Calorie Row 40 Situps 30 Dumbbell Power Snatches (Alternating. 1 x 20/15kg) 20...
Today 5:00am - CrossFit and Weightlifting 6:00am - CrossFit 9.30am - CrossFit 4:00pm - CrossFit and Gymnastics 5:00pm - Open Gym (until 6:00pm) and Weightlifting (until 5:45pm) WOD A) Overhead Squat - 15 minutes to work up to heavy 3's B) AMRAP in 12 minutes: 10 Toes-to-Bar 200m Run 40 Double Unders Me and Krush sharing a moment when all the...
Fantastic turnout for "Gaza" on Wednesday and so many people working hard. It's always good to watch the Partners attack a tough workout like that and the effort to help each other out and push through to the finish. Well done to GT completing it...
Ekka Show Holiday 7am sharp - Coached Class. The posted workout is very high volume. Consider the scaling options below and come to the gym with a plan. 7am to 9am - Open Gym for people not doing "Gaza". (Gym closed all other times) If you want to...
There have been a couple of changes and additions to the timetable. - Monday Open Gym: 7 - 7.30pm. - Friday CrossFit class: 4pm (No Open Gym between 4 and 5pm) - Friday Open Gym: 5 - 6pm The Gymnastics classes on Friday afternoon will alternate between 4...
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