AMRAP in 20 minutes: 5 Box Jumps (30/24") 10 KB Swings (24/16kg) 15 Double Unders 20 Second Static Hold (options: Handstand - free or wall, Side Plank, Ring Support) httpv://www.youtube.com/watch?v=4GAv1iQ26UM...
A) Front Squat - 2 second pause at the bottom of the squat. 4 x 3 x As heavy as possible. Expect this to be significantly less than your regular 3 rep front squat sets. B) Push Press 3RM [caption id="attachment_8042" align="aligncenter" width="377"] Benny and Hoppo in their super suits, investigating the...
Last call for shirt / muscle t / singlet orders. If you are keen email Sonia ASAP: sonia@crossfitking.com A) "Zoe" For time: 30 Muscle-Ups or B) AMRAP in 10 minutes: 5 Muscle-Ups (sub Jumping Bar Muscle-Ups) 10 Situps 20 Double-Unders Rest, then C) With a 6 minute time cap For time: 300m Row 30 KB Power Cleans (alt. 1 x 24/16kg) 30...
Rotating EMOM for 31 minutes (AMRAP Burpees) A) 3 Overhead Squats (62.5/45kg) B) 6 Power Cleans (62.5/45kg) C) AMRAP Burpees Minute 15:00 - 15:59 - Plank *Scoring: Total Burpees - (Seconds missed during in the Plank + Reps missed) = Final Score eg. If I complete 102 Burpees through the workout but lost...
“Bradshaw” 10 rounds for time: 3 Handstand Pushups 6 Deadlifts (102.5/70kg) 12 Pull-ups 24 Double Unders ...
Thanks to everyone who helped to look after the gym and with the clean up after the storm. Well done also to the determined (crazy) few that turn up and get into it despite rain, hail and flying debris. Partner WOD Alternating each movement AMRAP in 20...
With a 20 minute time cap: 50 Cal Row Then AMRAP 40 Double Unders 20 Squats 10 DB Push Press (2 x 20/15kg) 5 Strict Pull-Ups [caption id="attachment_7993" align="aligncenter" width="576"] Karsten Karsten and Sahara[/caption] ...
10 - 7 - 5 - 3 - 3 - 1 - 1 -1 - 1 The first set is with an empty barbell. Hit the 7s at 50% and increment each set until your first single is approximately 90% of your current 1RM. Then you...
A) Strict Press - Off the deck. Sub Bench Press if you cannot go overhead. 3 x 5 x 80% B) 3 rounds for time: 400m Run 20 Pushups (^Weighted 15/5kg) 10 Kettlebell Swings (24/16kg) (^32/24kg) [caption id="attachment_7968" align="aligncenter" width="430"] Luke F[/caption]...
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