03 Jun Tuesday, 04/06/19
A) Back Squat 8-8-6-6-4-4-4 B) For time: 21-15-9-6-3 Toes-to-Bar Burpees ...
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Workout of the Day
02 Jun Monday, 03/06/19
A) "Holleyman" 30 rounds for time: 5 Wall Ball (9/6kg) 3 HSPU 1 Power Clean (102.5/70kg) or B) 30 rounds for time: 5 Hang Power Cleans (30/20kg) 3 Thrusters (30/20kg) 1 Muscle-Up - 30 minute time cap ...
31 May Saturday, 01/06/19
A) AMRAP in 4 minutes: 40 sec HS Hold 30 Double Unders 40 sec Bar Hang 30 Double Unders B) For time: 5 rounds of “Cindy”* + 50 DB Snatches (20/15kg) 4 rnds + 40 DB Sn. 3 rnds + 30 DB Sn. 2 rnds + 20 DB Sn. 1 rnd + 10 DB Sn. * 1 round...
30 May Friday, 31/05/19
"Ralph" 4 rounds for time: 8 Deadlifts (115/80kg) 16 Burpees (6") 3 Rope Climbs 600m Run ...
29 May Thursday, 30/05/19
4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit A) 10 minutes to build to a heavy Clean B) EMOM x 20 Odds 3 Pause Front Squats @ 60 - 70 % Alternate on Evens 10 – 15 Calories 5 – 10 Dips ...
28 May Wednesday, 29/05/19
Alt E4M x 8 A) 4 Turkish Getups (2L, 2R) 100m Run 4 Turkish Getups (2L, 2R) 100m Run (sub 8 Ring Rows per set of TGU) B) 8 DB Bench Presses 12 Box Jumps (24/20”) 16 V-ups ...
27 May Tuesday, 28/05/19
A) ML 19.4 For time: 2-4-6-8-10-12-14-16-18-20 Thrusters (40/30kg) 50-45-40-35-30-25-20-15-10-5 Double Unders - 20 minute time cap Then B) Deadlift or Pull-Ups 10 – 10 – 10 ...
26 May Monday, 27/05/19
A) AMRAP in 6 minutes: 200m Row 15 KB Swings (24/16kg) 10m HS Walk (2x5m) or Lunge Walk (24/16kg) B) AMRAP in 6 minutes: 20 Toes-to-Bar 15 Pushups 10 Wall Ball (9/6kg) C) EMOM x 6 5 Hang Muscle Cleans 5 Strict Presses ...
24 May Saturday, 25/05/19
- Solo - Partner: share work 50/50 "Cerberus" For time: 800m Run 30 Power Cleans (62.5/45kg) 10 Bar-facing Burpees 800m Run 20 Power Cleans (85/62.5kg) 20 Bar-facing Burpees 800m Run 10 Power Cleans (102.5/70kg) 30 Bar-facing Burpees ...
23 May Friday, 24/05/19
A) 0 – 10:00 Find max weight for the complex: 1 Power Snatch + 2 Hang Snatches + 3 OHS B) 10:00 – 20:00 AMRAP 20 SDHP (45/30kg) 20 Pushups 80 Double Unders ...
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