A) 5 rft: 60 Double Unders 15 C2B Pull-Ups - sub 15 Cal Row/Bike for D-U if the calves are still feeling it from Tuesday or B) “Dobogai” 7 rft: 8 Muscle-Ups 20m Farmer Carry (2 x 25/20kg Dumbbells) ...
5pm - regular CrossFit class today, CF Kids starts up again next week. "White" 5 rft: 3 Rope Climbs (wear shin protection) 10 Toes-to-Bar 21 Walking OH Lunges (20/15kg) 400m Run ...
A) Bergeron Big Clean Complex 1RM High Hang Clean + Hang Clean + Clean + -Push Press (Rnd 1) -Push Jerk (Rnd 2) -Split Jerk (Rnd 3) - Goal is unbroken or B) "Jerry" For time: 1600m Run 2000m Row 1600m Run ...
For time: 5 x 30 Double Unders 200m Run 30 Double Unders 20 Box Jumps (24/20") 1 minute Plank + A) 400m Row and / or B) 30 Burpees (6") and /or C) 20 Bar Muscle-Ups ...
Public holiday - 8am, 9am classes only "Elizabeth" For time: 21 - 15 - 9 Cleans (62.5/45kg) Ring Dips ...
For the public holiday on Monday classes will be at 8am and 9am only. Saturday WOD "Fight Gone Bad" - 5 stations - 1 minute per station - 1 minute rest between rounds 3 rounds for max reps: Wall Ball (9/6kg) SDHP (35/25kg) Box Jumps (20") Push Press (35/25kg) Row (Cals) ...
Rotating OTM A) 4 Muscle-Ups - progressions and alternatives will be on the board B) 8 Hang Power Cleans C) 12/9 Cals ...
5pm today - regular class, no kids class a due to the school holidays. A) Snatch - 15 mins B) 3 rft: 400m Run 21 Situps 12 Snatches (45/30kg) ...
A) 5 rounds, not for time: 7 Deadlifts 10 Weighted Pushups - Deadlift @ approx 70% of 1RM - Increment weight on the Pushups B) For time: 500m Row 50 Wall Ball (9/6kg) - 7 min cap ...
"Fran" For time: 21-15-9 Thrusters (43/30kg) Pull-Ups ...
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