Workout of the Day

27 Sep Friday, 28/09/18

Posted at 17:00h in Workout of the Day by Jim King 1 Comment

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Rotating OTM A) 4 Muscle-Ups - progressions and alternatives will be on the board B) 8 Hang Power Cleans C) 12/9 Cals ...

26 Sep Thursday, 27/09/18

Posted at 17:00h in Workout of the Day by Jim King 1 Comment

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5pm today - regular class, no kids class a due to the school holidays. A) Snatch - 15 mins B) 3 rft: 400m Run 21 Situps 12 Snatches (45/30kg) ...

25 Sep Wednesday, 26/09/18

Posted at 15:49h in Workout of the Day by Jim King 2 Comments

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A) 5 rounds, not for time: 7 Deadlifts 10 Weighted Pushups - Deadlift @ approx 70% of 1RM - Increment weight on the Pushups B) For time: 500m Row 50 Wall Ball (9/6kg) - 7 min cap ...

24 Sep Tuesday, 25/09/18

Posted at 17:00h in Workout of the Day by Jim King 1 Comment

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"Fran" For time: 21-15-9 Thrusters (43/30kg) Pull-Ups ...

23 Sep Monday, 24/09/18

Posted at 18:52h in Workout of the Day by Jim King 3 Comments

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AMRAP in 20 minutes: 2 Cleans (60/40kg) (^80/55kg) 4 Toes-to-Bar (^Bar Muscle-Ups) 8 KB Swings (24/16kg) (^32/24kg) 16 Double Unders ...

21 Sep Saturday, 22/09/18

Posted at 17:00h in Workout of the Day by Jim King 1 Comment

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A) Partner "McGhee" AMRAP in 30 minutes: 5 Deadlifts (125/90kg) 13 Pushups 9 Box Jumps (24/20") - alternate after each movement - if Pushups are tough share each set 4,5,4 or B) Partner "ZACK" AMRAP in 30 minutes: - "Zoe" - "Annie" - "Claudia" - "Karen" ...

20 Sep Friday, 21/09/18

Posted at 17:00h in Workout of the Day by Jim King 2 Comments

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A) For time (in any order): 400m Row 20 LH KB Snatches (24/16kg) 20 RH KB Snatches (24/16kg) 10 Alt TGU (24/16kg) 40 Wall Ball (9/6kg) - 10 minute time cap B) Back Squat 10 - 10 - 10 ...

19 Sep Thursday, 20/09/18

Posted at 17:00h in Workout of the Day by Jim King 2 Comments

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CrossFit Kids 5pm (no adult class at this time) "Moore" AMRAP in 20 minutes: 1 Rope Climb 400m Run ME HSPU ...

18 Sep Wednesday, 19/08/19

Posted at 17:00h in Workout of the Day by Jim King 3 Comments

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A) EMOM for 10 minutes: Power Clean + Jerk B) AMRAP in 6 minutes: 5 DB Hang Power Cleans 5 DB Thrusters 10 Lateral Jumps https://www.youtube.com/watch?v=79Tcsg2Yac8...

17 Sep Tuesday, 18/09/18

Posted at 17:00h in Workout of the Day by Jim King 2 Comments

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Choose two out of the three options to Superset 1) Overhead Squat 10-8-8-8-6-6-6-6 2) Deadlift 10-8-8-8-6-6-6-6 3) Calories 20-16-16-16-12-12-12-12 ...

Workout of the Day

27 Sep Friday, 28/09/18

26 Sep Thursday, 27/09/18

25 Sep Wednesday, 26/09/18

24 Sep Tuesday, 25/09/18

23 Sep Monday, 24/09/18

21 Sep Saturday, 22/09/18

20 Sep Friday, 21/09/18

19 Sep Thursday, 20/09/18

18 Sep Wednesday, 19/08/19

17 Sep Tuesday, 18/09/18

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