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 ...
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Workout of the Day
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 ...
20 Nov Thursday, 21/11/19
CrossFit Kids is on at 5pm (no adult class on at this time) A) AMRAP in 7 minutes: 4 Burpees OTP 8 Toes-to-Bar 12 Wall Balls (9/6kg) B) EMOM x 7 10/8 Calories Max Double Unders C) EMOM x 7 3 Cleans ...
19 Nov Wednesday, 20/11/19
A) Snatch 8 x 2 - first set @ 50% - add weight after each successful set B) AMRAP in 12 minutes: 5 Strict Pull-ups 100m Run 10 Lateral Seated Leg Raises 10 Alt DB Snatches ...
18 Nov Tuesday, 19/11/19
A) E2M x 8 rounds 4 Back Squats B) Alt EMOM x 8 rounds 1) Complex of: 2 Hang Power Cleans + 4 Push Jerks + 2 Hang Power Cleans 2) 10 – 15 Pushups ...
17 Nov Monday, 18/11/19
A) AMRAP in 7 minutes: 4 C2B Pull-Ups (^Bar M-Ups) 8 KB OH Lunges (16/12kg) (^24/16kg) 12 Calories - change hands each round for the OH Lunges B) EMOM x 7 5 Deadlifts 1 Rope Climb (wear shin protection) C) EMOM x 7 5 – 10 Strict HSPU ...
15 Nov Saturday, 16/11/19
"Victoria" 5 rft: 10 Thrusters (45/30kg) 14 Box Jumps (24/20") 12 SDHP (45/30kg) 12 Burpees 27 KB Swings (24/16kg) ...
14 Nov Friday, 15/11/19
3 rounds 0:00 - 4:00 AMRAP 20 Alt DB Snatches (1 x 20/15kg) 10 Ring Dips 20 Situps 5:00 - 9:00 400m Run (each round) then AMRAP 100 Double Unders 10 Shoulder-to-Overhead (60/40kg) ...
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