Again we will have two different workouts running throughout the morning. A regular workout during normal class times and Open 18.3 in waves until 9am. 7am Weightlifting 9.15am CrosFit Kids 6, 7, 8am CrossFit WOD AMRAP in 20 minutes: 10 RKB Swings (2 x 16/12kg) 10 Box Jumps (24/20") 10 KB Thrusters (2...
A) AMRAP in 7 minutes: 10 SDHP (45/30kg) (^62.5/45kg) 10 Push Presses (45/30kg) (^62.5/45kg) B) AMRAP in 7 minutes: 10 Cal Row 10 Ring Dips ...
CrossFit Kids 5pm A) Snatch - 20 minutes B) 10 rft: 20 D-U 5 Toes-to-Bar 5 Pushups - 12 minute cap ...
Partner WOD "Whitten" 5 rft: 22 KBS (32/24kg) 22 Box Jumps (24/20") 400m Run 22 Burpees 22 Wall Ball (9/6kg) - All sets and runs 50/50. One work, one rest. (Solo - 3 rft) or "Bergeron Beep Test" (mod partner wod) - see Monday ...
EMOM x 6 A) 7 Deadlifts B) 5 Hang Power Cleans C) 3 Jerks + optional extras - 10 Situps - 10 Pushups - 30 Double Unders ...
Partner WOD "Bergeron Beep Test" (mod) - 1 minute work, 1 minute rest - pick up where your partner left off AMRAP in 30 minutes: 7 Thrusters (35/25kg) 7 Pull-Ups 7 Burpees ...
7am Weightlifting 9.15am CrossFit Kids 6-9am CF Open 18.2 (Rolling waves. Last heat begins at 8:45am) 6, 7, 8am CrossFit classes also will run as per a normal Saturday CrossFit WOD (6, 7, 8am) - 4 rounds for total reps - 45 seconds per station, 15 seconds to transition - 1 minute...
CF Linchpin Test 12 For time: 400m Run 15 Clean and Jerks (62.5/45kg) 3 Rope Climbs 400m Run 12 Clean and Jerks 2 Rope Climbs 400m Run 9 Clean and Jerks 1 Rope Climb ...
A) With a 12 minute time cap 6 rft: 30 Double Unders 15 Wall Ball (9/6kg) 10 Deadlifts (70/50kg) B) EMOM x 12 4 Front Squats ...
9 x Superset 7 Bench Presses + a choice of: 10 Burpee Box Jumpovers (24/20") 10 HSPU 10 Ring Dips 10 Pull-Ups 100m Sandbag Run eg. Rounds 1, 2 and 3 - 7 Bench Presses + 10 Burpee Box Jumpovers (each round) Rounds 4, 5 and 6 - 7 Bench Presses + 10 Pull-Ups (each...
Notifications
