Author: Jim King

17 Apr Tuesday, 18/04/17

A) Clean and Jerk - 15 minutes B) For time: 12 - 9 - 6 Clean and Jerk (70/50kg) Muscle-Ups ...

16 Apr Monday, 17/04/17

8am session only. 0:00 - 20:00 "Helen" 3 rounds for time: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups Optional extras: - if you finish under 10 minutes + 40 Burpees - if you finish under 11 minutes + 30 Burpees - if you finish under 12 minutes + 20 Burpees - if you finish under...

15 Apr Sunday, 16/04/17 – Rest Day

Note that Monday is one session at 8am only.   ...

14 Apr Saturday, 15/04/17

7am Weightlifting 6, 7, 8am CrossFit 5 rounds for time: 400m Run 10 Jerks (62.5/45kg) (BBF sub Wall Ball) 15 Box Jumps (24/20") 20 KB Swings (24/16kg)   ...

13 Apr Friday, 14/04/17

8am Class only. “Scooter” (no DL) PARTNER WOD – AMRAP in 30 minutes: 30 Double Unders 15 Pull-Ups 15 Pushups 100m Sprint Complete 1 full round each until time. ...

12 Apr Thursday, 13/04/17

Choose two from the following three options: E3M for 5 rounds A) 8 Overhead Squats (off the deck) 3 Rope Climbs (shin protection) or 2 Pegboards B) 8 KB Thrusters (2 x KB) 300m Row C) 8 Deadball Over-the-Shoulder or 8 Power Cleans 3 Bar Muscle-Ups ...

11 Apr Wednesday, 12/04/17

A) 5 rounds for time: 12 Toes-to-Bar (^UB) 10 deadlifts (80/55kg) (^100/70kg) 8 HSPU (^4/2" deficit) B) 5 rounds, not for time: 12 Dumbbell Bench Presses 15m Walking Lunge ...

10 Apr Tuesday, 11/04/17

A) Clean 3 RM B) For time: 6-9-12-9-6 Lateral Burpees Front Squats (60/40kg) (^85/60kg) Chest-to-Bar Pull-Ups   https://www.youtube.com/watch?v=t6ODcK_WJKw...

09 Apr Monday, 10/04/17

In teams of three For time: 150 Situps 300 Cal Row 600 Double Unders 1200m Farmer Carry (10m Shutlles. 2 x 24/16kg) 2400m Run - Reps are shared equally until one team member finishes their quota, then teammates can help each other out - Partition as required - No allocated rest - The run must...

09 Apr Sunday, 10/04/17 – Rest Day