14 Jun Saturday, 15/06/19
"Barraza" AMRAP in 18 minutes: 200m Run 9 Deadlifts (125/85kg) 6 Burpee Bar Muscle-Ups ...
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Workout of the Day
13 Jun Friday, 14/06/19
A) E90S x 8 5 Push Jerks (no racks) then B) "Nancy" 5 rft: 400m Run 15 Overhead Squats (45/30kg) or C) "Nasty Girls" 3 rft: 50 Squats 7 Muscle-Ups 10 Hang Power Cleans (62.5/45kg) ...
12 Jun Thursday, 13/06/19
4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit Partner WOD AMRAP in 25 minutes: 100 Double Unders 100 Goblet Squats (20/15kg) 80 Double Unders 80 DB Snatches (20/15kg) 60 Double Unders 60 KB Swings (24/16kg) 40 Double Unders 40 Burpees 20 Double Unders 20 Clusters (50/35kg) 10 Wall Climbs 20 Clusters 20 Double Unders etc - Share work evenly - One works, one rests ...
11 Jun Wednesday, 12/06/19
A) Power Snatch - 15 minutes to work up to heavy singles B) 3 x AMRAP in 4 minutes: 4 Power Snatches (40/25kg) (^60/40kg) 6 Pushups (HSPU) 8 Pull-Ups (^C2B) - rest 2 minutes between rounds ...
10 Jun Tuesday, 11/06/19
A) Hang Power Clean 8-8-6-6-4-4-4 then B) Front Squats 8-8-6-6-4-4-4 or C) 5 rft: 7 Cleans (50/35kg) (^70/50kg) 14 KB Swings (24/16kg) ...
09 Jun Monday, 10/06/19
A) E90S x 8 5 Bench Presses B) For time: 10-9-8-7-6-5-4-3-2-1 Wall Balls Box Jumps (24/20”) Toes-to-Bar ...
07 Jun Saturday, 08/06/19
A) Deadlift or Clusters 8-8-6-6-4-4-4 B) For time: 21-15-9-6-3 Ring Dips Burpee Box Jumps (24/20”) ...
06 Jun Friday, 07/06/19
8 x E4M Rounds 1 and 2 400m Run 10 Devils Presses (2 x 20/15kg) Rounds 3 and 4 100 Double Unders 30 Pull-Ups Rounds 5 and 6 400m Row 30 Pushups Rounds 7 and 8 40 Situps 30 Wall Ball (9/6kg) ...
05 Jun Thursday, 06/06/19
4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit A) EMOM x 10 2 Snatches B) For time: 800m Row 20 Front Rack Lunges (40/25kg) 200m Run 20 Front Rack Lunges (60/40kg) C'mon adults, remember when running was fun? ...
04 Jun Wednesday, 05/06/19
A) EMOM x 10 1 Clean + 2 Split Jerks B) AMRAP in 12 minutes: 12 Pull-Ups 12 Box Jumps (24/20”) 12 KB Swings (24/16kg) ...
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