10 Jun Tuesday, 11/06/19
A) Hang Power Clean 8-8-6-6-4-4-4 then B) Front Squats 8-8-6-6-4-4-4 or C) 5 rft: 7 Cleans (50/35kg) (^70/50kg) 14 KB Swings (24/16kg) ...
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Author: Jim King
09 Jun Monday, 10/06/19
A) E90S x 8 5 Bench Presses B) For time: 10-9-8-7-6-5-4-3-2-1 Wall Balls Box Jumps (24/20”) Toes-to-Bar ...
07 Jun Saturday, 08/06/19
A) Deadlift or Clusters 8-8-6-6-4-4-4 B) For time: 21-15-9-6-3 Ring Dips Burpee Box Jumps (24/20”) ...
06 Jun Friday, 07/06/19
8 x E4M Rounds 1 and 2 400m Run 10 Devils Presses (2 x 20/15kg) Rounds 3 and 4 100 Double Unders 30 Pull-Ups Rounds 5 and 6 400m Row 30 Pushups Rounds 7 and 8 40 Situps 30 Wall Ball (9/6kg) ...
05 Jun Thursday, 06/06/19
4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit A) EMOM x 10 2 Snatches B) For time: 800m Row 20 Front Rack Lunges (40/25kg) 200m Run 20 Front Rack Lunges (60/40kg) C'mon adults, remember when running was fun? ...
04 Jun Wednesday, 05/06/19
A) EMOM x 10 1 Clean + 2 Split Jerks B) AMRAP in 12 minutes: 12 Pull-Ups 12 Box Jumps (24/20”) 12 KB Swings (24/16kg) ...
03 Jun Tuesday, 04/06/19
A) Back Squat 8-8-6-6-4-4-4 B) For time: 21-15-9-6-3 Toes-to-Bar Burpees ...
02 Jun Monday, 03/06/19
A) "Holleyman" 30 rounds for time: 5 Wall Ball (9/6kg) 3 HSPU 1 Power Clean (102.5/70kg) or B) 30 rounds for time: 5 Hang Power Cleans (30/20kg) 3 Thrusters (30/20kg) 1 Muscle-Up - 30 minute time cap ...
31 May Saturday, 01/06/19
A) AMRAP in 4 minutes: 40 sec HS Hold 30 Double Unders 40 sec Bar Hang 30 Double Unders B) For time: 5 rounds of “Cindy”* + 50 DB Snatches (20/15kg) 4 rnds + 40 DB Sn. 3 rnds + 30 DB Sn. 2 rnds + 20 DB Sn. 1 rnd + 10 DB Sn. * 1 round...
30 May Friday, 31/05/19
"Ralph" 4 rounds for time: 8 Deadlifts (115/80kg) 16 Burpees (6") 3 Rope Climbs 600m Run ...
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