19 Dec Thursday, 20/12/18
A) Clean - 15 minutes then B) “King Kong” 3 rft: 1 Deadlift (206/145kg) 2 Muscle-Ups 3 Cleans (113.5/80kg) 4 HSPU or B) “Jeremy” For time: 21-15-9 OHS (45/30kg) Burpees ...
A) Clean - 15 minutes then B) “King Kong” 3 rft: 1 Deadlift (206/145kg) 2 Muscle-Ups 3 Cleans (113.5/80kg) 4 HSPU or B) “Jeremy” For time: 21-15-9 OHS (45/30kg) Burpees ...
"WOOD" 5 rft: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (45/30kg) 10 Thrusters (45/30kg) - 1 minute rest between rounds ...
3 x 5 min AMRAPs A) 5 DL @ 70% 35 D-U B) 10 LH DB G2OH (20/15kg) 10 RH DB G2OH (20/15kg) 20 Pushups C) 20 Situps 20 Pull-Ups ...
A) Press 10-7-5-3-3-3-3-3 B) Front Squat 3-3-3-3-3 ...
“Artie” AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats 5 Pull-Ups 10 Thrusters (45/30kg) ...
A) Hang Clean 1 RM B) 4 rft: 50 Double Unders 10 Deadlifts (100/70kg) 10 HSPU ...
CrossFit Kids 5pm (no regular class on at this time) Partner WOD AMRAP in 20 minutes: "Luke" 400m Run 15 Clean and Jerk (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Ball (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Front Rack Lunges (70/50kg) 400m Run - share work 50/50 - if you finish under...
A) OHS 7-7-7-7-7 B) Front Squat 5-4-3-2-1-1-1 ...
Alt EMOM for 10 mins: A) 8 KB Cleans (2 x KB) 8 Strict Pull-Ups B) 40 sec. Row (for mtrs) 40 sec. Pushups C) 40 sec. Double Unders 40 sec. Toes-to-Bar ...
A) Snatch - 15 minutes B) FTD OQ 18.4 0 – 2:00 15 Box Jumps (24/20”) 5 Snatches (60/40kg) - If completed before time: - 4:00 15 Box Jumps 5 Snatches (70/50kg) - 6:00 15 Box Jumps 5 Snatches (80/55kg) - 8:00 15 Box Jumps 5 Snatches (90/60kg) - 10:00 15 Box Jumps 5 Snatches (100/65kg) Scaling: - start light and increase weight based on the following...
Notifications