A) Push Press 3 - 3 - 3 - 3 @90% of 1RM B) On the minute for 5 minutes: 3 Deadlifts @75% of 1RM 5 Double Jump Lateral Burpees httpv://www.youtube.com/watch?v=4NAKD-5c89Y...
For time: 3 x 15 Russian KB Swings (32/24kg) 15 Toes-to-Bar 3 x 15 KB SDHP (32/24kg) 15 Weighted Lunges [caption id="attachment_6888" align="aligncenter" width="640"] Jono cracks 2 hunjy[/caption]...
Back Squat 3 - 3 - 3 - 3 @ 90% of 1RM [caption id="attachment_6879" align="aligncenter" width="640"] Wishing you a speedy recovery Bec.[/caption]...
Due to the recent numbers in classes on Saturday we are cutting the 6.30am CrossFit class so the timetable will now be as follows: 7.30am - MOBILITY 7.30am - CROSSFIT 8.30am - CROSSFIT 9.30am - SKILLS MONDAY 6.15pm - MOBILITY WOD With a 25 minute time cap: Buy in 800m Row 1000m Run Then AMRAP 5 Power Cleans...
httpv://www.youtube.com/watch?v=bmWvIGIItzM&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...
MOBILITY 7.30am SKILLS 9.30am - Jerk from behind the neck + Overhead Squat WOD 6.30, 7.30, 8.30am "Bell" 3 rounds for time: 21 Deadlifts (85/60kg) 15 Pull-Ups 9 Front Squats (85/60kg) ...
3 rounds, each for time, starting at 0:00, 8:00, 16:00 750m Row 20 Kettlebell Swings (32/24kg) 10 Strict HSPU httpv://www.youtube.com/watch?v=nGD0CTE1Ylk&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...
Thanks to Kat Mons for giving up another four hours today to finish the Wall Ball lines and Steve Kellner for his time and effort extending the Pull-Up rig. I didn't intend this to be an extended post but as the gym nears completion and while...
For time (with a 30 minute time cap): 21 Front Rack Lunges (40/30kg) 21 Med Ball Cleans (9/6kg) 800m Run 15 Front Rack Lunges (50/40kg) 15 Med Ball Cleans (9/6kg) 600m Run 9 Front Rack Lunges (60/50kg) 9 Med Ball Cleans (9/6kg) 400m Run Plus A) and/or B) and/or C) (included in overall time) A) 10 Muscle-Ups B)...
A) Press 5-5-5 B) 5 rounds for time: 5 KB Power Clean + Push Press (LH) (24/16kg) (^32/24kg) 5 KB Power Clean + Push Press (RH) (24/16kg) (^32/24kg) 10 Kick Back Burpee Box Jumps (24/20") (^Full Burpee) [caption id="attachment_6820" align="aligncenter" width="640"] Sumi guns[/caption]...
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