Partner WOD 150 Calories (M/F 135, F/F 120) 120 Box Jumpovers (24/20”) 90 Lateral Burpees (over the barbell) 60 Clean and Jerks (62.5/45kg) 30 Bar Muscle-Ups Then AMRAP Calories until 35:00 ...
5 x 5 minute AMRAPs 400m Run (buy in) Then AMRAP 10 DB Snatches (20/15kg) 10 DB Goblet Lunges 10 V-Ups (^TTB) - rest 1 minute between intervals ...
Weightlifting or Conditioning 3 x AMRAP in 10 minutes: A) 15/12 Calories 15 Burpees B) 15 Wall Balls (9/6kg) 15 Pushups C) 15/12 Calories 15 DB Push Presses (2 x 20/15kg) ...
A) EMOM x 15 Minutes 1 – 5 5 Deadlifts Minutes 6 – 10 4 Deadlifts Minutes 11 – 15 3 Deadlifts B) AMRAP in 15 minutes: 50 Double Unders 12 KB Snatches (24/16kg) 9 HSPU 6 Power Cleans (52.5/35kg) [vc_gallery type="image_grid" images="30728" img_size="full" column_number="2"...
ANZAC Day public holiday class times: 6am 7.10am 8.30am McDonald and Galagher Complete 2 rounds of the following: 200m Run 16 KB Swings (24/16kg) 16 Pull-Ups 16 Front Squats (50/30kg) 200m Run 14 KB Swings (24/16kg) 14 Pull-Ups 14 Front Squats (50/30kg) 200m Run 12 KB Swings (24/16kg) 12 Pull-Ups 12 Front Squats (50/30kg) - alternatives...
A) E1½M x 10 Sets 1 – 5 1 Strict Press + 3 Push Presses Sets 6 – 10 1 Push Press + 3 Push Jerks B) Back Squat E3M x 5 2 @ 70% 2 @ 75% 2 @ 80% Note: Anzac Day public holiday class times: 6:00am, 7:10am, 8:30am [vc_row css_animation=""...
Partner WOD 100 Double Unders (each) 80 Calories 60 KB Swings (24/16kg) 40 Toes-to-Bar 20 Wall Walks 40 Toes-to-Bar 60 KB Swings (24/16kg) 80 Calories 100 Double Unders (each) ...
CrossFit Teens and Kids are on again for Term 4! $15 per child per session. Teens - Friday 4.55pm Kids (6 - 12 yrs) - Saturday 8.40am For all enquiries give Jim a call on 0408 590 530. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
A) Weightlifting Or B) A) 0 – 12:00 AMRAP 12 Box Jumpovers (24/20”) 10 DB Hang Snatches 8 Burpees B) 15:00 – 28:00 AMRAP 12 Pushups 10 Goblet Reverse Lunges 8 Weighted Stepups C) 30:00 – 35:00 50 V-Ups AMRAP Calories ...
- 3 x AMRAP in 7 minutes - Rest 3 minutes between intervals A) 0:00 – 7:00 EMOM 40 Seconds of Calories B) 10:00 – 17:00 Incrementing AMRAP 1-2-3-4-5…. Deadlifts (110/75kg) Strict HSPU C) 20:00 – 27:00 AMRAP 30 Double Unders 3 Strict Pull-Ups [vc_gallery...
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