A) Team Series 14.11 In teams of four complete the following workout: 100 Double Unders (Indian file) 100 Front Squats (Shared among the group. Rx'd - 52.5/35kg. Masters - 47.5/30kg) 100 Push Press (as per the Front Squats) 75 Double Unders 75 Front Squats 75 Push Press 50 Double Unders 50 Front Squats 50 Push...
A) Bench Press 4 x 5 x 80-85% B) 3 rounds for time: 20 Chest-to-Bar Pull-Ups 20 Hand Release Pushups 400m Run httpv://www.youtube.com/watch?v=qZ6NX4yQLCo...
Saturday 6.30am class returns this weekend. As mentioned on Saturday there will be a sheet on the community board at the gym for you to register your name in the preferred time slot for the Saturday morning classes. This is not a booking sheet as such...
Great pic of Nicole LeClaire in San Francisco. So steep even the shadows roll downhill. ...
MOBILITY - 7.30am SKILLS - 9.30am - Hang Snatch WOD - the 6.30am session will be reintroduced into the timetable next weekend 7.30, 8.30am A) “Tillman” 7 rounds for time: 7 Deadlifts (142.5 / 102.5kg) 200m Run 15 Pullups 45 Seconds Rest We did a workout similar to this earlier in the week with the deadlifts in smaller...
A) Overhead Squat 10-8-6-4-2-2-2 - Increment across the sets Then: Advanced - 15 RM. Your aim is to achieve this at BW. Intermediate/ Novice - 3 x 5 Then, either: B) 20 Deadball Ground to Shoulder for time or C) Max Effort KB Farmers Walk - 5m Shuttles (forwards/backwards. 2 x 24/16kg) If you're coming along to the...
4 rounds for time: 10 Muscle-Ups 15 Box Stepovers (24/20". 2 x 20/15kg DBs, KBs or Weight Plates) 15 Hand Release Pushups 40 D-Us [caption id="attachment_7561" align="aligncenter" width="640"] Clauto[/caption] ...
2 x 10 minute AMRAPS A) 8 Wall Ball (9/6kg to 11.5/10') 2 Deadlifts (Advanced @85%, Intermediate @75%, Beginner @70% or less) 100m Run (10m = 1 rep) B) 6 Alternating KB Power Clean + Lunge (= 12 reps. 24/16kg) 8 Calories (Rower) [caption id="attachment_7552" align="aligncenter" width="640"] Greg and Lenny[/caption]...
A) Push Press 4 x 5 x 80% of 1RM B) 3 rounds for time *: 20 Situps (^ T2B) 20 Russian KB Swings (24/16kg) (^32/24kg) 40 Double Unders (^ UB) * 9 minute time cap [caption id="attachment_7543" align="aligncenter" width="427"] Sue S[/caption]...
8am class only. No other classes. Well done to 0%, the CFK team that finished 7th at the Semper Paratus Teams event over the weekend. Thanks to Rob Noy and his crew for putting on another quality comp and thanks also to everyone from our box...
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