CrossFit Kids 5pm (no adult class on at this time) A) E5M x 5 Calories (L1 - 10/8, L2 - 15/12, L3 - 20/16) 20 Alt DB Snatches (L1 - 10/5kg, L2 - 15/10kg, L3 - 20/15kg) 10 Toes-to-Bar (L1 - Situps, L2 - V-Ups, L3 - T2B) Double Unders (L1...
A) 0:00 - 7:00 3 rft: 10 SDHP 10 Pull-Ups B) 7:00 - 14:00 3 rft: 10 Front Squats 10 Burpees (6”) C) 14:00 - 21:00 AMRAP 5 Thrusters 5 C2B Pull-Ups or Muscle-Ups 100m Run Level – M/F L1 – 25/15kg L2 – 35/22.5kg L3 – 45/30kg L4 – 60/40kg ...
A) Split Jerk 1 x 5 @ 60% 1 x 3 @ 70% 3 x 1 @ 80% 3 x 1 @ 90% B) For time: 25 Pushups 150 Double Unders 25 Pushups - 7 minute cap ...
A) E4M x 5 20/16 Calories 8 Hang Power Cleans B) E2M x 5 8 Deficit Deadlifts ...
There will be normal classes for "Barbara" at 6, 7 and 8am. Open 19.3 will be run in 10 minute blocks as groups are ready to go. (also from 5 - 6.30pm) A) "Barbara" 5 rounds for time: 20 Pull-Ups 30 Pushups 40 Situps 50 Squats - rest 3 minutes between rounds Scaling options: 1)...
For time: 80-60-40 Double Unders 40-30-20 Wall Ball (9/6kg) 20-15-10 Pushups Then 1000m Run 40 SDHP (35/25kg) then 20 Strict Pull-Ups and/or 40 Calories and/or 40 OHS (35/25kg) - 10 minute cap for each section ...
CrossFit Kids 5pm - no regular class on at this time. "Bear Complex" 5 rounds for max load One round = 7 cycles of the following complex Power Clean Front Squat Push Press Back Squat Push Press ...
In the style of "The Chief" - AMRAP in 3 mins for 5 rounds - rest 1 minute between rounds 3 T’n’G Power Snatches (35/25kg) (^50/35kg) 6 Box Jumps (24/20") 9 Situps ...
E2M 10-10-8-8-6-6-4-4 Back Squat + HSPU or Alt DB Press (8 x 10) ...
0 – 10:00 A) 6 rft: 10 KB Swings (24/16kg) 10 Calories 15:00 – 25:00 B) EMOM 5 Renegade Rows 5 Ring Dips Saturday afternoon at the bar. ...
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