03 Jul Wednesday, 04/07/18
A) "Marco" 3 rft: 21 Pull-Ups 15 HSPU 9 Thrusters (62.5/45kg) Then B) 5 x 25 ft KB Front Rack Lunges or C) 5 x 10 Ring Dips ...
A) "Marco" 3 rft: 21 Pull-Ups 15 HSPU 9 Thrusters (62.5/45kg) Then B) 5 x 25 ft KB Front Rack Lunges or C) 5 x 10 Ring Dips ...
A) Snatch Pulls 4 x 5 Then B) Snatch complex For max load: Snatch Hang Snatch OHS or C) "Randy" For time: 75 Power Snatches (35/25kg) ...
A) 3rft: 75 Double Unders 15 Toes-to-Bar 15 S2OH (45/30kg) (^62.5/45kg) - 15 minute time cap B) Front Squat 4 x 5 with 3 second pause at bottom - no racks Congratulations to Ian and Rod for taking out 1st and 2nd at the Qld Masters League Invitational on Saturday in the 40-44 yrs Hero...
7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit "Daniel" For time: 50 Pull-Ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters 400m Run 50 Pull-Ups ...
For time: 1000m Row then 50 Double Unders 21 Power Snatches (50/35kg) 21 Wall ball (9/6kg) 50 Double Unders 15 Power Snatches 15 Wall Ball 50 Double Unders 9 Power Snatches 9 Wall Ball (or 12-9-6 Muscle-Ups for either PS or WB) ...
CrossFit Kids 5pm A) EMOM x 5 2 Clean and Jerks Then B) E3M x 4 10 Strict Pull-Ups 10 Strict Ring Dips or C) AMRAP in 12 minutes: 20 Toes-to-Bar 20 Alt DB Snatches (20/15kg) 200m Run ...
"CrossFit Total 2" Bench Press 1RM OHS 1RM Clean 1RM - or 4 x 5 for each - metcon option provided on subs board ...
A) Front Squat 9-9-9-6-6-6-3-3-3 B) Press 4 x 30 second AMRAP @ 50% of 1RM - rest 1 minute between intervals ...
3 x AMRAP in 7 minutes: A) 5 Deadlifts (45/30kg) (^60/45kg) 5 Hang Power Cleans 10 Pushups B) 5 HSPU (^strict) 5 T2B 10 Cal Row C) 5 Box Jumps (30/24") 5 Grasshoppers (L+R=1) 10 RKB Swings (24/16kg) (^32/24kg) Legends program Coach: Kim Lavin Times: Monday, Wednesday, Friday 7am. For those people wanting a gentle kick-start into a more vigorous training...
7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit "Josie" For time (*10/5kg vest): 1600m Run 3 x 30 Burpees (6") 4 Power Cleans (70/47.5kg) 6 Front Squats (70/47.5kg) 1600m Run All the best to Mos who will be pursuing his fitness closer to home and work. 882 visits in the book and coincidently we're...
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