With a 20 minute time cap: 800m Row Then AMRAP 5 C2B Pull-Up + Toes-to-Bar (^M-Up) 10 Weighted Lunges (24/16) (^32/24) 10 KB Swings (24/16kg) (^32/24) 50 Double Unders ...
A) Back Squat 7 x 4 @ 80 - 85% (20 mins) Then B) Weighted Pull-Up 7 x 4 or C) Ring Rows 5 x 10 ...
Running "DT" 5 rft: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg) 400m Run ...
5 rft: 15 Deadlifts (70/50kg) 200m Run 2 Rope Climbs (wear shin protection) 20 Alt DB Snatches (20/15kg) 15 Pull-Ups ...
A) OHS 5-5-5 B) Snatch Balance 3-3-3 C) Hang Snatch 1-1-1 - subs for no overhead A) Front Squat B) Hang Power Clean C) Hang Clean ...
CrossFit Kids - 5pm. (no adult class on at this time) REMOM x 5 1) 5 Strict Presses 5 Ring Rows 2) 5 KB Power Cleans (2 x KB) 6 Alt Lunges 3) 100m Run 5 Wall Balls (go heavier or higher than normal) 4) 10 Bench Dips 5) Rest or 10/8 Calories ...
Level 1 - 6 rounds for time. Level 2 - 8 rounds for time. Level 3 - 10 rounds for time. A) 0 - 10:00 10 Situps 5 HSPU (^deficit 4/2") B) 10:00 - 20:00 30 Double Unders 5 Pull-Ups (^C2B) C) 20:00 - 30:00 8/6 Calories 5 Thrusters (35/25kg) (^52.5/40kg) ...
A) E90S x 6 5 Deficit Deadlifts B) For time: 500m Row 25 Burpees (6”) 25 SDHP (32/24kg) ...
CrossFit Teens starts Tuesday, 5pm. AMRAP in 20 mins: 3 Power Cleans 2 Push Jerks (50/35kg) (^70/50kg) 5 Front Squats 5 Toes-to-Bar 3 Box Jumps (24/20") (^30/24") 2 Burpee Box Jumps 5 Pushups 5 Toes-to-Bar ...
CrossFit Kids starts up again next week. - $150 for one session per week for the term - $250 for two sessions per week for the term - CF Kids: Thursday 5pm, Saturday 9.15am - CF Teens: Tuesday 5pm, Friday 5pm A) EMOM x 5 2 Hang Power Cleans then B) “Base” AMRAP in 12 mins: 8...
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