14 Dec Saturday, 15/12/18
“Artie” AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats 5 Pull-Ups 10 Thrusters (45/30kg) ...
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Author: Jim King
13 Dec Friday, 14/12/18
A) Hang Clean 1 RM B) 4 rft: 50 Double Unders 10 Deadlifts (100/70kg) 10 HSPU ...
12 Dec Thursday, 13/12/18
CrossFit Kids 5pm (no regular class on at this time) Partner WOD AMRAP in 20 minutes: "Luke" 400m Run 15 Clean and Jerk (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Ball (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Front Rack Lunges (70/50kg) 400m Run - share work 50/50 - if you finish under...
11 Dec Wednesday, 12/12/18
A) OHS 7-7-7-7-7 B) Front Squat 5-4-3-2-1-1-1 ...
10 Dec Tuesday, 11/12/18
Alt EMOM for 10 mins: A) 8 KB Cleans (2 x KB) 8 Strict Pull-Ups B) 40 sec. Row (for mtrs) 40 sec. Pushups C) 40 sec. Double Unders 40 sec. Toes-to-Bar ...
09 Dec Monday, 10/12/18
A) Snatch - 15 minutes B) FTD OQ 18.4 0 – 2:00 15 Box Jumps (24/20”) 5 Snatches (60/40kg) - If completed before time: - 4:00 15 Box Jumps 5 Snatches (70/50kg) - 6:00 15 Box Jumps 5 Snatches (80/55kg) - 8:00 15 Box Jumps 5 Snatches (90/60kg) - 10:00 15 Box Jumps 5 Snatches (100/65kg) Scaling: - start light and increase weight based on the following...
07 Dec Saturday, 08/12/18
For time: 39 Situps 40 Box Jumps (24/20") 7 x 12 Wall Ball (9/6kg) 12 Power Cleans (40/30kg) (^52.5/40kg) 12 Push Presses 40 Double Unders 39 Situps 40 Calories - solo or - partner ...
06 Dec Friday, 07/12/18
A) Snatch + Hang Snatch + OHS B) Clean + Hang Clean + Split Jerk ...
05 Dec Thursday, 06/12/18
CrossFit Kids 5pm (no regular class on at this time) "Angie" For time: 100 Pull-Ups 100 Pushups 100 Situps 100 Squats Big Dan hitting doubles, or as he calls it, cardio. ...
04 Dec Wednesday, 05/12/18
OTM for 7 minutes: A) 3 Cleans B) 5 Burpee Box Jumps (24/20”) AMRAP Calories C) 10/7 HSPU + 20 Double Unders or 2 Rope Climbs + 20 Double Unders or 10 Situps + 6 DB Snatches - 2 minute transition - complete 7 intervals at each station before rotating ...
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