30 Aug Friday, 31/08/18
2 x 8 minute AMRAPs A) 10 Toes-to-Bar 40 Double Unders B) 10 Box Jumpovers (24/20") 10 Calories ...
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Author: Jim King
29 Aug Thursday, 30/08/18
CrossFit Kids 5pm (no adult class at this time) A) E2M x 5 10 Pull-Ups 10 Renegade Rows or B) E2M x 5 10 Overhead Squats - off the deck then C) AMRAP in 12 minutes: 5 Deadlifts 100m Run 1 Rope Climb Meg C building a better squat. Great to have Big Dan on board delivering the knowledge bombs. ...
28 Aug Wednesday, 29/08/18
A) Thruster 5 RM B) 5 x 2 minute rounds: 10 Thrusters (45/30kg) 200m Row AMRAP Thrusters - rest 3 minutes between rounds - score is the total of Thrusters completed after the row ...
27 Aug Tuesday, 28/08/18
A) Press 10-10-6-6-4-4-2-2-2-2 B) Power Clean 10-10-10 ...
26 Aug Monday, 27/08/18
A) E2M Pause Back Squat 7 x 5 then B) 20 rft: 5 Situps 5 Pushups 5 KB Swings (24/16kg) or C) For time: 100 Situps 100 Pushups 100 KB Swings (24/16kg) ...
24 Aug Saturday, 25/08/18
- 4 minutes per station. AMRAP. - 2 minute rest between stations For total reps: 1) Calories 2) 5 Deadlifts (40/30kg) + 5 Hang Power Cleans (40/30kg) 3) 5 Ring Dips + 10 Plank Jacks 4) 1 Lap + 10 RKB Swings (24/16kg) 5) 20 Double Unders + 5 DB Thrusters (2...
23 Aug Friday, 24/08/18
A) 2 rounds for time: 30 SDHP (35/25kg) (^50/35kg) 30 Pushups (^HSPU) 30 Situps (^T2B) 800m Run B) Weighted Pull-Ups 3-3-3-3-3 ...
22 Aug Thursday, 23/08/18
CrossFit Kids 5pm (no adult class at this time) A) Power Snatch - 15 minutes B) Open 12.2 AMRAP in 10 minutes: 30 Snatches (35/20kg) 30 Snatches (62.5/35kg) 30 Snatches (75/45kg) AMRAP Snatches (95/55kg) - Snatches can be Power or Squat ...
21 Aug Wednesday, 22/08/18
3 x EMOM for 7 minutes: A) 5 Deadlifts B) 5 DB Bench Presses 30 Double Unders C) 5 LH KB Thrusters 5 RH KB Thrusters ...
20 Aug Tuesday, 21/08/18
A) Split Jerk (from behind the neck) 1-1-1-1-1-1-1 B) Front Rack Reverse Lunges 10-10-10-10-10 or C) Alt EMOM for 30 minutes: 3 Strict Pull-Ups 5 Box Jumps 8 Alt DB Snatches 3 Burpees 5 Wall ball 8 Calories ...
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