CrossFit Kids starts up again this week. Depending on numbers we'll be runnning the same timetable. Teens - Tuesday 5pm and Friday 5pm Pre-teens - Thursday 5pm and Saturday 9.15am WOD E5M x 6 Each round for time: 15 Wall Ball (9/6kg) 20/16 Cal Row 15 Pushups 5 Front Squats @75% of 1RM ...
7am Weightlifting 6, 7, 8am CrossFit A) 5 rft: * Burpee Box Jumps (24/20") 400m Run - 20 minute time cap * Level 1 - 7 BBJ * Level 2 - 11 BBJ * Level 3 - 15 BBJ B) For time: 25 LH KB Snatches (24/16kg) 50 Wtd Lunges 25 RH KB Snatches (24/16kg) ...
10 rft: 6 Thrusters (52.5/37.5kg) 2 Bar Muscle-Ups 20 Double Unders 6 OHS (52.5/37.5kg) 2 Bar Muscle-Ups 20 Double Unders - 30 minute time cap ...
A) E5M x 5 400m Row or Run 10 Hang Power Cleans or B) EMOM x 30 2 HSPU 1 Hang Power Clean ...
A) Deadlift 3 - 3 - 3 B) AMRAP in 20 minutes: 10 Deadlifts (100/70kg) 10 Strict Pull-Ups 20 Situps 20 Wall Ball (9/6kg) 40 Double Unders ...
OTM x 8 A) 4 Back Squats B) 5 DB Bench Presses C) 6 Power Snatches ...
M/T Games 16.4 "Deuce-Deuce" 0:00 - 5:00 22 Toes-to-Bar 22 Clean and Jerks (45/30kg) 160m Run 5:00 - 10:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run 10:00 - 15:00 22 Toes-to-Bar 22 Clean and Jerks (45/30kg) 160m Run 15:00 - 20:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run - add total time to complete all 4 intervals, not including rest ...
7am Weightlifting 6, 7, 8am CrossFit A) "Cindy" AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats or B) "Nate" AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) or C) E2M x 10 5 Strict Presses 5 Push Presses 10 Power Cleans Cindy and Nate. ...
Rotating EMOM x 6 5 Deadlifts 200m Run 15 Wall Ball (9/6kg) 12/10 Cals 3/2 Rope Climbs Gazman continuing to make the effort to improve himself every week. It can be a tough road, but it's worth it. Goodonya champ. ...
There is no CF Kids class at 5pm today due to school holidays. There will be a separate strength session programmed at this time open to all members. 20 minute time cap 1000m Row then AMRAP 40 Double Unders 10 KB Swings (24/16kg) 10 Situps 10 KB Swings 10 Box Jumps (24/20") ...
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