Author: Jim King

04 Feb Monday, 05/02/18

2 rft: 600m Run 30 Pull-Ups 30 S2O (45/30kg) (^62.5/45kg) 60 Double Unders 30 Ring Dips 30 Power Cleans (45/30kg) (^62.5/45kg) ...

04 Feb Sunday, 04/02/18 – Rest day.

02 Feb Saturday, 03/02/18

7am Weightlifting with Krusher 9.15am CrossFit Kids 6, 7, 8am CrossFit   A) Open 13.2 AMRAP in 10 mins: 5 S2OH (52.5/35kg) 10 DL (52.5/35kg) 15 Box Jumps (24/20")   B) Push Press 10RM ...

01 Feb Friday, 02/02/18

- Paige is away on holidays but there is some oly lifting on the board to work through.   For time:   800m Run 70 Situps 60 Wall Ball (9/6kg) 50 DB Snatches (20/15kg) 40 Pull-Ups 30 Goblet Lunges (20/15kg) 20 Med Ball Cleans 10 Muscle-Ups ...

31 Jan Thursday, 01/02/18

CrossFit Kids - 5pm. A) For time: 400m Row 30 Pushups 30 Toes-to-Bar 200 D-U B) Cluster - 5 RM then AMRAP in 5 minutes: 1 Cluster @ 5RM 4 Lateral Burpees ...

30 Jan Wednesday, 31/01/18

A) Hang Power Snatch 15 - 12 - 9 - 6 - 5 - 4 - 3   B) OHS 4 - 4 - 4   - no racks - 2 second pause ...

29 Jan Tuesday, 30/01/18

Alternating E30S for 10 minutes: A) 1 Clean 5 KB Bench Presses B) 1 Rope Climb 15 Double Unders ...

28 Jan Monday, 29/01/18

"Holbrook" 10 rft: 5 Thrusters (52.5/40kg) 10 Pull-Ups 100m Sprint 1 min rest **Extra training Bar Muscle-Ups 5 x 5 ...

26 Jan Saturday, 27/01/18

7am Weightlifting 9.15am CrossFit Kids (7-12 yrs) 6, 7, 8am CrossFit 0 - 8:00 EMOM 5 Clean and Jerks 8:00 - 13:00 Rest 13:00 - 25:00 AMRAP: 3 Power Cleans (50/35kg) (^70/50kg) 3 T2B 3 Pushups 6 Power Cleans 6 T2B 6 Pushups etc BBF A) EMOM 30 sec Row (Cals) B) AMRAP sub KB PC or Box Jumps />...

25 Jan Friday, 26/01/18 – Public holiday.

Public Holiday - 8am class only - No CF Teens class this afternoon   A) 18.Zero For time: 21-15-9 DB Snatches Burpees over the dumbbell   B) 5 rounds, not for time: 20 Pushups 10 Deadlifts ...