Zoom classes CrossFit 5.30am, 8.15am, 5pm Legends 7am HIIT 6pm A) OOTB #3 7 rft: 28 Double Unders 10 Hang Clean and Jerks (40/30kg)* *10 KB HC & J (24/16kg) *14 DB HC & J (22.5/15kg) *14 Kick Sits (bodyweight) B) AMRAP in 7 minutes: 10-8-6-4-2 Kipping Pull-Ups (no butterfly) Front Rack Lunges 30 Situps...
ANZAC DAY - 5pm Zoom class only “Turns” 5 rft: 15 Push Presses (50/35kg) 21 Front Squats (50/35kg) 400m Run - Ian Turner - “The Untamed Beast” - 2nd Commando Regiment - died July 15, 2017 (36 yrs old – 15+21) [vc_gallery...
Zoom classes CrossFit 5.30am, 8.15am, 5pm Legends 7am HIIT 6pm - reminder that there is a CrossFit Zoom class at 5pm tomorrow for ANZAC DAY (no morning classes) 0 – 4:00 AMRAP 8 Hang Power Cleans (50/35kg) 12 V-Ups 20 Double Unders 6:00 – 10:00 AMRAP 8 Pull-Ups 12...
Zoom classes CrossFit 5.30am (no HIIT), 8.15am, 5pm Legends 7am HIIT 6pm OOTB #2 For time: 50 Air Squats 30 Push Presses (40/30kg)* 50 Air Squats 50 Lateral Burpees Over The Bar** 50 Air Squats 30 Push Presses* 50 Air Squats *30 Single Arm KB Push Presses (24/16kg) *50 Single Arm Dumbbell...
Zoom classes CrossFit 5.30am, 8.15am, 5pm Weightlifting 7.30am HIIT 6pm - Note: the 5.30am class on Wednesday morning is moving back to a CrossFit session as we haven't had enough takers for the HIIT option. REMOM x 25 minutes 20 – 50 Double Unders 5...
Zoom classes CrossFit 5.30am, 8.15am, 5pm Legends 7am HIIT 6pm A) SYLB 20.1 AMRAP in 10 minutes: 10 Air Squats 9 RH DB Snatches (1 x 22.5/15kg) 10 Pushups 9 LH DB Snatches (1 x 22.5/15kg) B) Alt EMOM x 10 minutes 8 LL Bulgarian Split Squats 8 RL Bulgarian Split Squats 10 Barbell Rows or 2...
Zoom classes CrossFit 7.30am Weightlifting 8.30am A) AMRAP in 12 minutes: 2 Barbell Complexes 8 Chest-to-Bar Pull-Ups 12 Leg Liftovers 1 Barbell Complex = 1 Power Clean 1 Hang Squat Clean 1 Thruster 1 Push Jerk (60/40kg) B) Retest, for time: 200 Double Unders 4 minute Plank - partition as required . [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
Zoom classes CrossFit - 5.30am, 8.15am, 5pm Legends - 7am HIIT - 6pm AMRAP in 25 minutes: 800m Run 30 Single Arm Devils Presses (1 x 20/15kg) 800m Run 30 Box Stepovers (1 x 20/15kg) 800m Run 30 Deadlift Side Bends (1 x 20/15kg) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
Thursday, 16/04/20 CrossFit - 5.30am, 8.15am, 5pm Weightlifting - 7.30am HIIT - 6pm A) For time: 21-15-9 Wall Balls (9/6kg) SDHP (35/25kg) Toes-to-Bar B) E90S x 8 rounds Superset 4 Push Jerks 4 Front Rack Lunges ...
Zoom classes HIIT - 5.30am, 6pm (if you've got a skipping rope have it handy) CrossFit - 8.15am, 5pm Legends - 7am Weightlifting - 4.30pm “The Chief is Dead” 5 x 4 minute AMRAPs 3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats 12 Deadlifts (62.5/45kg) - rest one minute...
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