02 Dec Tuesday, 03/12/19
CFT 2 - 5RM Bench Press 5 RM OHS 5 RM Clean 5 RM ...
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Author: Jim King
01 Dec Monday, 02/12/19
A) E25S for 15 sets 2x Power Clean + Push Jerk - touch’n’go as far as possible B) AMRAP in 14 minutes: 30 Double Unders 20 Squats 10 Pushups 5 Strict Pull-Ups 100m Run One of our foundation Legends members throwing down with the regular group and getting it done. Super job Sharyn, a great example to anyone...
29 Nov Saturday, 30/11/19
A) “Marston” AMRAP in 20 minutes: 1 Deadlift (183/127.5kg) 10 Toes-to-Bar 15 Bar-facing Burpees or B) AMRAP in 20 minutes: 40 KB Swings (24/16kg) (^32/24kg) 30 Box Jumpovers (24/20") (^30/24”) 20 Wall Balls (9/6kg) (^ to 11/10’) 10 Burpee Pull-Ups (^Burpee Bar Muscle-Ups) ...
28 Nov Friday, 29/11/19
With a 7 minute time cap for each: A) For time: 400m Farmer Carry (2 x 16/12kg) 40 Front Rack Lunges (2 x 16/12kg) B) 3 rft: 20/15 Cal Row 20 Pull-Ups C) 5 rft: 50 Double Unders 5 Hang Snatches ...
27 Nov Thursday, 28/11/19
CrossFit Kids 5pm (no adult class on at this time) WOD 4 Harper Cash In: 1 minute OH Walking Lunge (20/10kg) 1 minute Bear Crawl Then AMRAP in 16 minutes: 13 Clapping Pushups 13 Push Presses (50/30kg) 13 Front Squats (50/30kg) 13 KB Snatches (24/16kg) 13 SDHP (50/30kg) Cash out: 1 minute OH Walking Lunge (20/10kg) 1 minute...
26 Nov Wednesday, 27/11/19
A) Deadlift 3-3-3-3-3-3-3 Then B) OHS 10-10-10 or C) 2 rft: 600m Run 40 Situps 20 Strict Pull-Ups ...
25 Nov Tuesday, 26/11/19
A) E15S for 30 reps Power Clean and Push Jerk - no pause at the shoulder B) E2M x 5 rounds 8 Dumbbell Bench Presses 20 – 60 Double Unders ...
24 Nov Monday, 25/11/19
3 x 8 minute stations A) Incrementing AMRAP 5 Calories 1 Rope Climb (wear shin protection) 10 Calories 2 Rope Climbs 15 Calories 3 Rope Climbs….. B) EMOM 4 Devils Presses 6 Weighted Stepups C) 4 RM Front Squat ...
22 Nov Saturday, 23/11/19
A) Thruster 8 x 2 - first set @ 60% - add weight after each successful set B) 5 rft: 400m Run + R1 – 15 Power Snatches R2 - 15 OH Squats R3 – 15 SDHP R4 – 15 Push Presses R5 – 15 Thrusters @ 45/30kg ...
21 Nov Friday, 22/11/19
“Angie” For time: 100 Pull-Ups 100 Pushups 100 Situps 100 Squats - 25 minute time cap ...
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