8am class only for the Ekka show holiday tomorrow. (no other classes) A) Back Squat 1 x 3 x 50, 60, 70% 2 x 2 x 80, 85, 90% 2 x 1 x 95% B) Split Jerk 2-2-2-2-2 ...
*Members note that there will be an 8am class only for the Ekka public holiday on Wednesday - 5 intervals for total rounds - 90 seconds rest between intervals - pick up from where you left off in the previous interval AMRAP in 4 minutes: 3 Strict HSPU 6 RKBS (32/24kg) 12...
A) "Fran" For time: 21-15-9 Thrusters (43/30kg) Pull-Ups B) Partner WOD AMRAP in 12 minutes: 100m Run 5 Burpees 10 Situps (+ Double Unders) - Relay style, round for round. - Partner B completes as many Double Unders as possible while Partner A is running then rests while they complete the Burpees and Situps. ...
CrossFit Games 19.1* 4 rft: 400m Run 3 Legless Rope Climbs 7 Squat Snatches (84/59kg) - 20 minute time cap *Scaling/modifying Rope Climbs - normal Rope Climbs (wear shin protection) - 10 Strict Pull-Ups - 15 Cal Ski Erg or Air Dyne Snatches - Snatches @ 60%+ of 1RM - Power Snatches - Squat/Power Cleans ...
CrossFit Kids class at 5pm. (no other class at this time) A) Deadlift 1 x 3 x 60% 2 x 3 x 70% 2 x 3 x 80% 3 x 3 x 85% Then B) Bench Press 1 x 3 x 60% 2 x 3 x 70% 2 x 3 x 80% 3 x 3 x 85% or C) Alt EMOM...
A) AMRAP in 8 minutes: 10 KB Swings (24/16kg) 10 Lunges (24/16kg) 10 Calories B) AMRAP in 8 minutes: 10 Wall Balls (9/6kg) 10 Pushups 40 Double Unders ...
A) E2M x 8 rounds 5 Power Snatches 10 Box Jumps (24/20”) B) Back Squat 1 x 3 x 60% 2 x 3 x 70% 2 x 3 x 80% 3 x 3 x 85% ...
AMRAP in 25 minutes: 200m Run 5 Squat Cleans (62.5/45kg) 10 Toes-to-Bar 5 Shoulder-to-Overhead (62.5/45kg) 400m Run 10 Squat Cleans (62.5/45kg) 20 Toes-to-Bar 10 Shoulder-to-Overhead (62.5/45kg) 2 minute Plank (@4 sec/rep = 30 reps) ...
A) "Marco" 3 rft: 21 Pull-Ups 15 HSPU 9 Thrusters (62.5/45kg) - 15 minute time cap B) For time: 50-40-30-20-10 Double Unders 25-20-15-10-5 Situps 10-8-6-4-2 Front Rack Lunges (62.5/45kg) - 15 minute time cap ...
REMOM for 5 rounds 5 - 10 Burpee Box Jumps (24/20") 10 – 20 DB Snatches 10 – 15 Calories 5 – 10 Strict Presses 10 – 15 Toes-to-Bar or Rest ...
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