23 Aug Friday, 24/08/18
A) 2 rounds for time: 30 SDHP (35/25kg) (^50/35kg) 30 Pushups (^HSPU) 30 Situps (^T2B) 800m Run B) Weighted Pull-Ups 3-3-3-3-3 ...
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Workout of the Day
22 Aug Thursday, 23/08/18
CrossFit Kids 5pm (no adult class at this time) A) Power Snatch - 15 minutes B) Open 12.2 AMRAP in 10 minutes: 30 Snatches (35/20kg) 30 Snatches (62.5/35kg) 30 Snatches (75/45kg) AMRAP Snatches (95/55kg) - Snatches can be Power or Squat ...
21 Aug Wednesday, 22/08/18
3 x EMOM for 7 minutes: A) 5 Deadlifts B) 5 DB Bench Presses 30 Double Unders C) 5 LH KB Thrusters 5 RH KB Thrusters ...
20 Aug Tuesday, 21/08/18
A) Split Jerk (from behind the neck) 1-1-1-1-1-1-1 B) Front Rack Reverse Lunges 10-10-10-10-10 or C) Alt EMOM for 30 minutes: 3 Strict Pull-Ups 5 Box Jumps 8 Alt DB Snatches 3 Burpees 5 Wall ball 8 Calories ...
19 Aug Monday, 20/08/18
A) Clean 1-1-1-1-1 B) AMRAP in 12 minutes: 7 Hang Power Cleans (50/35kg) (^70/50kg) 5 C2B Pull-Ups (^Muscle-Ups) 3 Front Squats (50/35kg) (^70/50kg) ...
17 Aug Saturday, 18/08/18
7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit "Hammer" 5 rounds for time: 5 Power Cleans (62.5/45kg) 10 Front Squats 5 Jerks 20 Pull-ups - 90 seconds rest Jake F. ...
16 Aug Friday, 17/08/18
A) 0:00 - 10:00 2 rounds for time: 30 Alt DB Snatches (20/15kg) 30 Calories B) 10:00 - 20:00 2 rounds for time: 30 Wall Ball (9/6kg) 5 Rope Climbs (wear shin protection) - sub 6 KB SDHP (32/24kg) for each Rope Climb ...
15 Aug Thursday, 16/08/18
CrossFit Kids 5pm (no adult class at this time) A) 3 x 3 Power Snatches + 3 Overhead Squats @ 75%+ of PS 1RM - 15 minutes Then B) AMRAP in 12 mins: 10 Toes-to-Bar (^UB) 100m Run 10 KB Swings (24/16kg) (^32/24kg) 30 Double Unders (^UB) or C) Snatch ...
14 Aug Wenesday, 15/08/18
– For the Ekka show holiday today (Wednesday) the gym will be open for the following classes only: 6am CrossFit 7am Legends 8am CrossFit 9am CrossFit (no weightlifting) A) "Roy" 5 rounds for time: 15 Deadlifts (102.5/70kg) 20 Box Jumps (24") 25 Pull-Ups Scaling #1 3 rounds for time #2 AMRAP in 20 minutes or B) Partner "Helton" 3 rounds for time: 800m...
13 Aug Tuesday, 14/08/18
- For the Ekka show holiday on Wednesday the gym will be open for the following classes only: 7am Legends 8am CrossFit 9am CrossFit (no weightlifting) A) Back Squat 2 x 10 2 x 6 2 x 4 4 x 2 B) Push Press 2 x 10 2 x 6 2 x 4 4 x 2 ...
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