A) Barbell complex 1 Press 2 Push Presses 3 Push Jerks 2 Push Presses 1 Press - 4 sets at max weight B) AMRAP in 8 minutes: 2 Plate Plyo Pushups 4 Plate Burpees 6 Plate G2OH (20/15kg) 8 OH Lunges (20/15kg) ...
Public holiday - 8am class only today (Monday). Partner or Solo WOD For time: 40 Wall Ball (9/6kg) 1000m Run 21 Power Cleans (60/40kg) 21 Toes-to-Bar 600m Run 15 Power Cleans 15 Toes-to-Bar 200m Run 9 Power Cleans 9 Toes-to-Bar 20 Wall Ball Rx+ 15-12-9 PC (90/60kg) ...
3 x AMRAP in 7 minutes: Buy in: R1) 50 Calories R2) 25 Pushups, 25 Pull-Ups R3) 50 Situps Then AMRAP 5 Front Squats 10 Push Jerks 50 Double Unders - pick up the AMRAP where you left off in the previous round - rest 3 minutes between rounds Level – M / W 1 – 15/10kg 2...
“Blake” 4 rft: 30m OH Walking Lunge (20/15kg) 30 Box Jumps (24/20”) 20 Wall Ball (9/6kg) 10 HSPU ...
CrossFit Kids at 5pm (no adult class on at this time) E4M x 5 rounds 5 Hang Power Cleans 10 Dips 200m Run ...
4 x AMRAP in 4 minutes: A) 8 Calories 8 Box Jumps (24/20”) B) 8 Toes-to-Bar 8 Ring Pushups C)? 8 RKB Swings (24/16kg) 16 Double Unders D) 8 DB Thrusters (2 x 15/10kg) 8 Burpees ...
A) Front Squat or OHS or Snatch Balance 4-4-4-4-4 B) 5 rft: 10 DB Lunges (2 x 20/15kg) 5 Renegade Rows ...
5 rft: 27 Double Unders 21 Pull-Ups 15 Wall Ball (9/6kg) 9 Deadlifts (100/70kg) 400m Run - 25 minute time cap ...
CrossFit Kids today at 9.15am. “JJ” For time: 1-2-3-4-5-6-7-8-9-10 Cleans (85/57.5kg) 10-9-8-7-6-5-4-3-2-1 Deficit Parallette HSPU (6/4”) - sub Strict Press for HSPU ...
A) Snatch 4 x 1 @ 50% 3 x 1 @ 60% 3 x 1 @ 70% 5 x 1 @ 80% + B) 3 RM of the complex: Power Clean + Hang Power Clean + Split Jerk - ie. 9 reps to complete the 3RM ...
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