A) EMOM x 15 minutes Deadlift + Power Clean + Front Squat + Hang Clean B) For time: 30-20-10 Wall Balls (9/6kg) Situps Pull-Ups - 12 minute time cap ...
Partner WOD For time: 180 (M,M) / 150 (F,F) / 165 (M,F) Calories 150 Alt DB Snatches (20/15kg) 120 Toes-to-Bar 90 HSPU 60 Burpee Box Jumps (24/20”) ...
A) E90S Press 5-4-3-2-1-2-3-4-5 B ) E90S Back Squat Or Weighted Pull-Ups/Dips 10-8-6-4-2-4-6-8-10 C) 400m Farmer Carry ...
A) Krusher’s weightlifting – C&J Or B ) Partner or solo 5 x 400m Run 20 Deadlifts 15 Front Squats 10 Push Jerks - rest 2 minutes 5 x 10 Lateral Burpees 10 Hang Power Cleans Level – M / F 1 – 20/15kg 2 – 25/20kg 3 – 35/25kg 4 – 45/30kg 5 – 52.5/35kg [vc_row...
A) REMOM x 20 minutes: 1. 17 /14 Calories 2. 17 KB Swings (24/16kg) 3. 17 Wall Balls (9/6kg) 4. 17 Pull-Ups B ) AMRAP in 10 minutes: 10 KB Snatches (24/16kg. 5 LH,5 RH) 10 Goblet Lunges (24/16kg) 10 Situps [vc_gallery...
A) Snatch 4 x 3 Snatch Pull 4 x 3 B ) AMRAP in 10 minutes: 3 Wall Walks 6 Pistols 9 Box Jumps (24/20”) ...
A) 0 – 12:00 AMRAP 10 Thrusters (45/30kg) 10 Toes-to-Bar 40 Double Unders B ) 16:00 - 28:00 AMRAP 10 Power Cleans (62.5/45KG) 10 Pushups 40 Double Unders ...
CrossFit Kids (ages 6 - 12) restarts today for the final term of 2021 at 10am. Give Jim a call on 0408 590 530 if you have an enquiry about getting your child active and involved in a...
A) E90S x 8 4 Cleans B ) AMRAP in 12 minutes: 100m DB Farmer Carry (2 x 15/10kg) 30 Lateral Jumps 10 Renegade Rows (2 x 15/10kg) 60 Flutter Kicks (L+R=2) ...
A) Krusher’s weightlifting - Snatch Or B ) 0 – 6:00 1200/1000m Row 6:00 – 12:00 Alt EMOM 10 - 20 KB Swings (24/16kg) 12 Box Jumps (24/16kg) 14:00 – 20:00 1200m Run 20:00 – 26:00 Alt EMOM 20 Situps 12 Lunges (24/16kg) 28:00 - 35:00 AMRAP 20 KB SDHP (24/16kg) 20 Dips 20 Box Stepovers (24/20") [vc_row...
