Zoom CrossFit 7.30am Weightlifting - 8.30am Regional 11.4 With a 25 minute time cap, for time: 100 Pull-Ups 100 KB Swings (24/16kg) 100 Double Unders 100 OHS (45/30kg) Scaling - partition as required e.g. 10 rft 5 rft 2 rft In 2011: Josh Bridges 14:09 Camille L-B 15:11 [vc_gallery...
Zoom CrossFit - 5.30am, 8.15am, 5pm Legends - 7am HIIT - 6pm A) For time: 10 to 1 Bench Presses 1 to 10 Bent Over Rows + 10 Cals per round or B) For time: 10 to 1 Strict Pull-Ups 1 to 10 Strict HSPU + 10 Cals per round - sub Burpees for...
Zoom classes CrossFit - 5.30am, 8.15am, 5pm Legends - 7am Weightlifting - 4.30pm HIIT - 6pm A) EMOM x 10 minutes 3 Hang Cleans, 1 Jerk or B) AMRAP in 10 mins: 3 Hang Cleans + 3 Jerks (50/35kg) 6 Sit Throughs 12 Back Extensions - straight into EMOM x 10 minutes...
Zoom classes CrossFit - 5.30am, 8.15am, 5pm Weightlifting - 7.30am HIIT - 6pm A) OOTB floater AMRAP in 2 minutes: HSPU B) AMRAP in 16 minutes: 20 Lunges 16 KB or DB Snatches (8 x L, 8 x R) 12 Box Jumpovers (24/20”) 8 Deficit Pushups 4 TGU [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
Zoom classes CrossFit - 5.30am, 8.15am, 5pm Legends - 7am HIIT - 6pm A) OOTB #4 For time: 30 - 20 - 10 Situps Thrusters (40/30kg)* * 30 - 20 - 10 Dumbbell (1 x 22.5/15kg) 20 - 14 - 8 Kettlebell (1 x 24/16kg) 35 - 25 - 15 Squat Jumps B) REMOM x...
Zoom CrossFit - 7.30am Weightlifting - 8.30am - Monday's classes are as per the normal Zoom schedule A) “Tyler” 5 rft: 7 Muscle-Ups 21 SDHP (45/30kg) or B) “Ryan” 5 rft: 7 Muscle-Ups 21 Burpees (6”) - sub 14 C2B Pull-Ups for Muscle-Ups [vc_gallery type="image_grid" images="22743"...
Zoom classes CrossFit - 5.30am, 8.15am, 5pm Legends - 7am HIIT - 6pm A) EMOM x 10 minutes 3 Hang Snatches or B) AMRAP in 10 minutes: 3 Hang Snatches (50/35kg) 6 Box Jumpovers (24/20") 9 Box Dips - then straight into EMOM x 10 minutes of: C) 1 Hang Snatch - increment weight...
Zoom classes CrossFit - 5.30am, 8.15am, 5pm Weightlifting - 7.30am HIIT 6pm 2 rft: 3-6-9-6-3 Power Clean (70/50kg) Back Squats HSPU 200m Run - subs for HSPU 1-2-3-2-1 Wall Climbs or 3-6-9-6-3 Russian Twists (L+R=1) ...
Zoom classes CrossFit - 5.30am, 8.15am, 5pm Legends - 7am Weightlifting - 4.30pm HIIT - 6pm A) 3rft: 15 Burpees 30 Wall Balls (9/6kg) 90 Double Unders - 15 minute time cap B) Alternating Tabata 5 Ring Rows (2 seconds concentric, 2 seconds eccentric) Hollow Rocks - sub Bent Over Row for Ring...
Zoom classes CrossFit - 5.30am, 8.15am, 5pm Weightlifting - 7.30am HIIT - 6pm 0 – 8:00 AMRAP 100m Run 8 Deadlifts (70/50kg) 8 Pushups 10:00 – 18:00 EMOM 10 – 15 Toes-to-Bar 20:00 – 28:00 AMRAP 10 Box Jumps (24/20”) 8 Deadlifts 8 Strict Dips [vc_gallery type="image_grid" images="22723"...
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