7am CrossFit 8am CrossFit A) 2 x AMRAP in 10 minutes: 1) 100 Double Unders 20 Box Stepups (24/20". 20/15kg) 30 Alternating Dumbbell Snatches (20/15kg) 2) 10 HSPU 20 Calories 30 Situps or B) Superset 12-11-10-9-8-7-6-5-4-3-2-1 Bench Presses Deadlifts or C) 12 Days of CFK Christmas - refer to yesterday's post ...
**Additional times available today. The CFK Christmas WOD will also be programmed for tomorrow (Tuesday) in case you miss it today (Monday), as well as a different Option B. Class schedule: - 5am, 6am CrossFit - 7am Open Gym - 9.30am CrossFit - 5pm CrossFit - 6pm Open Gym A) 12 Days of...
A) AMRAP in 20 mins: 2 minute Plank 20 Shoulder-to-Overhead (60/40kg) 20 Toes-to-Bar 20 Calories 20 Front Squats (60/40kg) or B) With a continuously running clock complete 5 thrusters every minute: 0 - 5 (35/25kg) 5 - 10 (42.5/30kg) 10 - 15 (52.5/35kg) 15 - 20 (62.5/42.5kg) 20 - 25 (70/47.5kg) 25 - 30 (80/52.5kg) 30 - 35 (90/57.5kg) 35 -...
"Bradley" 10 rounds for time: 100m Run 10 Pull-Ups 100m Run 10 Burpees (6") - 30 seconds rest ...
Normal classes this afternoon at 4, 5 and 6pm (no kids class). A) Snatch 1-1-1-1-1-1-1-1 B) AMRAP in 10 minutes: 10 Power Snatches (62.5/45kg) 50 Double Unders 10 Overhead Squats (62.5/45kg) 50 Double Unders ...
A) Back Squat 7 x 4 @ 80 - 85% B) Split Jerk 7 x 2 ...
A) AMRAP in 8 minutes: 3 Deadlifts @70% 3 Strict Pull-Ups 6 Pushups B) EMOM x 8 5 Dips + 5 Box Jumps C) EMOM x 8 5 DB Hang Clusters ...
For time: 600m Row or Run 18-16 Kettlebell Swings (32/24kg) Wall Ball (9/6kg) 600m Row or Run 12-10-8-4 Kettlebell Swings (32/24kg) Wall Ball (9/6kg) ...
“Artie” AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats 5 Pull-Ups 10 Thrusters (45/30kg) ...
A) For time: 100 KB Swings (24/16kg) 100 Box Jumps (24/20”) 100 KB Drags (24/16kg) 100 Toes-to-Bar - partition as required - 30 minute time cap or B) OHS 12-10-8-6-4-4-4-4 - E2M and C) E2M x 5 rounds 8 Hang Power Cleans 30 Second HS Hold ...
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